Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Cherry Pickers

10 Cossack Squats

10 Iron Cross

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

Video courtesy of Runify

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of The Barbell Brigade.

Just like we did on Bench this is our last time hitting our Sumo Deadlift before our 5X5 re-test.  As with the Bench, the goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single.  If that turns into a new 1RM, sweet!  If not, just make it heavy for today.

WOD:

For Time:

400m Run

30/24 Cal Echo Bike

400M Run

30/24 Cal Ski Erg

400M Run

Time cap: 16 Min

Video courtesy of Constantly Varied Fitness.

We’ll finish off the week with a cardio mini-chipper.  Keep a fast enough ace to finish each section in 2-2:30 minutes but not so fast that you are too winded when you get to the next piece.

Scaling Options:

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side

Warmup:

250M Row

Bear Crawl 25’

Crab Walk 25’

Inchworm to Hollow 25’

Broad Jumps 25’

10 light KB deadlifts

10 Russian Swings

:30 Handstand Hold

10 Plank Shoulder Taps

WOD:

EMOM 36:

Min 1 – 45-sec Forearm Plank

Min 2 – 20 Am. KB Swings (55/35)

Min 3 – 10 Handstand Push Ups

Min 4 – 100’ Single KB OH walk (switch arms every 50’) (55/35)

Videos courtesy of OPEX Fitness and Marcus Filly, respectively.

The goal is to finish any given minute’s work in 45 seconds or less.  This should allow enough time to transition to the next movement and give you a quick second to breathe.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

HSPUs -> Pike Push Ups off a box or floor -> Seated DB press

Cool Down:

Banded Bully Stretch – 1 Min per side

Roll out t-spine – 30 passes

Warmup:

:30 Jump Rope

10 Push up to Down Dog

10 Hollow Rocks

5 Dual DB deadlifts

5 Dual DB Power Cleans

5 Dual DB push Jerks

10 Scorpions

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

Then, Warmup to Bench Press working weight

S/S/S:

Bench Press

5,4,3,2,1

Increase weight ea set

Videos courtesy of CrossFit HQ.

Last time hitting Bench Press before our 5X5 re-test.  The goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single.  If that turns into a new 1RM, sweet!  If not, just make it heavy for today.

WOD:

4 Rounds:

9 Dual DB Power Clean & Jerks (50/35)

15 Toe2Bar

21 Double Unders

On the DB Clean & Jerks, you only need one head from each DB to touch the ground at the bottom.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

Dubs -> 50 Single Unders

Cool Down:

Scorpion stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1 Min on Echo Bike (EZ pace)

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ & back

1:00 on Echo Bike (med pace)

10 Squat2Stands

Couch Stretch 1 Min per side

1:00 Row

Super Squat Hip Sequence – See video, courtesy of Mobility WOD

S/S/S:

With a 10 Min running Clock…

50 Cals on Echo Bike Time Trial

Compare to 20240715

Time Cap – 8 Min

Rest until clock gets to 10 min, then prep for WOD

Video courtesy of MisFit Athletics.

So, it’s been a whole year since our own “50 Cal Echo Bike Challenge”.  If you were lucky enough to do it last time, see if you’ve gotten any better at that blasted Echo Bike over the last 365 days!

WOD:

40-30-20-10:

Dual KB Front Rack Lunge (55/35)

Cal Row

Video courtesy of BIRTHFIT.

Today’s lunges can be either walking or in place.  Big thing is to keep those elbows high and let the KB sit in the pocket between forearm and bicep.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Couch stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

8 Box Step Ups

5 Cobra to Down Dog

10 Spider-Man Lunges

10 Scorpions

8 Box Step Overs

5 Cobra to Hip Snap:10 Top of ring hold

10 PVC Pass Thrus

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 1 set @80%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Snatch Complex before we re-test our Oly 1RMs.  Our %s go up the highest they have been in this cycle, so keep the form dialed in.

WOD:

AMRAP 15:

4 Chest2Bar Pull Ups

8 Ring Dips

12 Burpee Box Jump Overs (24”/20”)

Video courtesy of Train FTW.

Stay as steady as you can each round to see how far you can get in this 15 Min AMRAP.  With the low numbers, the pull ups and ring dips should either be unbroken or at the most broken into two sets each time. On the burpee box jump overs, just be smooth throughout.

Scaling Options:

C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Ring or Bar Muscle Ups)

Ring Dips -> box or bench dips -> push ups

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

3 Rounds:

10 Plate Ground to Overhead

10 Plate Front Squats

10 Plate OH Walking lunges

Then…

5 Med Ball Squats

5 MB Push Press

5 Wall Ball Shots

WOD:

5 Rounds For Reps:

1:00 Wall Balls (20/14)

1:00 Dual DB Hang Snatch (35/25)

1:00 KB Goblet Squat (55/35)

1:00 Dual DB Power Cleans (35/25)

 – Rest 1 Min between rounds –

Videos courtesy of Mayhem Athlete and Train FTW, respectively.

The goal is as many reps you can get in each minute.  That said, be smart on when to transition from one movement to the next so you can maximize that next minute as well.  I would aim to stop a give movement at roughly the :50 mark each minute (except for the dual DB Power Cleans) so I am in position to start the next movement right at the start of the next minute.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 25/15 -> as needed (ELITE: 50/35)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Couch Stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

:30 Jump Rope

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

:30 Jump Rope

On rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

5X3 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Bulgarian Split Squat this cycle.  With the reps dropping to 3 each set, aim to go heavier per set than you did on the 3X5 or 5X5 weeks.

WOD:

AMRAP 13:

75 Double Unders

35 Toes to Bar

75 Double Unders

35 Handstand Push Ups

Video courtesy of Video courtesy of Kristi Eramo O’Connell.

Today we mix in Double Unders with a push and a pull bodyweight movement.  With each movement having a slightly higher than average reps scheme, aim to take big, yet manageable chunks out with small rest period before attacking again.

Scaling Options:

Dubs -> 2X Single Unders (ELITE: 100 Dubs each time)

T2B -> Kipping Knee Raise -> V-Ups

HSPUs -> Pike Push Ups off box or floor

Cool Down:

Calf Pedal in Down Dog – 30 Per leg

Cobra Pose – 2 Min

Warmup:

200M jog

10 Bow 2 Bends

10 KB deadlifts

10 Scorpions

10 Scap Push Ups (see video below, courtesy of The Active Life)

10 Box Step Ups

10 KB Russian Swings

5 Box Step Overs

WOD:

4 Rounds For Time:

40 Am. KB Swings (55/35)

40 Box Jump Overs (24″/20″)

40 Hand Release Push-ups

400M Run

Time Cap: 36 Min

Video courtesy of WOD Star.

This one is a bit of a grinder, for sure!  Keep that slight bend in your arms during the KB swings and extend them fully only at the tops and bottom of the movement to make the rep rate a bit faster.  On the Box Jump overs, since you do not have to stand all the way up when on the box, stay low so you can step off the box almost in a partial squat. On the Hand-Release Push-ups, as long as there is air under your hands when you are at the bottom, we’re good.  And maintain a good pace on the run. Try to pick that pace up on the last 400M.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Hand Rel Push Ups -> Bench Push Ups

Run -> 500M row

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

8:00 AMRAP:

10 Banded Good mornings

5 Back Roll 2V-Sit

5 Cobra to Down Dog

5 Cobra to Hip Snap

10 Barbell Elbow Rotations

Then…

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk.

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

On a running clock…

0:00 – 5:00, do 3 sets @65%

5:00 – 10:00, do 2 sets @70%

10:00 – 15:00 do 2 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk).  %s will stay the same, but reps increase.  Use the time per set wisely.

WOD:

21-15-9:

Deadlifts 275/185

Burpee to Kipping Pull Ups

Time cap: 12 Min

Video courtesy of OPEX Fitness.

Nice little couplet that is meat to get the heart rate up and push you to move a little heavy weight. Aim to only break up the deadlifts at the most twice each round.  Stay steady on the burpee to kipping pull ups.

Scaling Options:

Bar weight -> 225/160 -> as needed

Burpee Pull Ups -> Burpee to Jumping Pull Ups* -> Burpee + Ring Row

Video courtesy of Movement Link.

Cool Down:

Iron Cross Stretch – 1 Min per side

Scorpion Stretch – 1 Min per side

Pic courtesy of journee-mondiale.com

The Combat PT Tent will be closed in observance of the AETC Family Day.