Pic courtesy of iStock

The Combat PT Tent will be closed in observance of Independence Day

Warmup:

250M Row

Spider-Man lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

Walking kicks 30’

10 sit ups

10 leg raises

Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following:  dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin

WOD:

“Stars and Stripes”

Partner WOD (one partner working at a time)

4 Rounds For Time:

50 Cleans (Power or Squat) 135/95

50 Box Jumps (24”/20”)

500m Row

50 V-Ups

Compare to 3Jul2024

Pic courtesy of The Daily Signal.

Happy 4^th of July!…eve…  Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).

Scaling Options:

Bar weight -> 115/80

->95/65-> as needed (ELITE: 185/130)

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

V-ups -> Leg bent V-ups ->Ab mat sit ups

Cool Down:

Roll out forearms – 2 min

Roll out t-spine – 30 passes

Warmup:

8:00 AMRAP:

:30 Jump Rope

5 Back Roll to V-sit

10 Iron Cross

5 Light KB Sumo Deadlifts

-then…

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

S/S/S:

Sumo Deadlift

5X3

Increase weight ea set

Video courtesy of The Barbell Brigade.

Third time hitting our Sumo Deadlift for this cycle.  Like before, in your setup, as you lower the hips, build up the tension in your legs until they are in the perfect position for you to begin the lift.  Aim to go heavier per set than you did on the 3X5 week.

WOD:

15 Min AMRAP:

50 Double Unders

20 Pull Ups

50 Double Unders

20 Am. KB Swings (50/35)

Video courtesy of CrossFit HQ.

This AMRAP will likely be made or broken on the Pull Ups. Think manageable chunks in that set of 20 each time. When you feel the fatigue kicking in, hop off the bar and shake those arms out!

Scaling Options:

Dubs -> 100 Single Unders

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

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

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side

Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’

B-Skip 30’

10 Push up to Down Dog

10 Scorpion Stretch

:30 Handstand Hold

Warmup to Bench Press working weight

Video courtesy of Runify

S/S/S:

Bench Press

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Third time hitting Bench Press this cycle.  The reps drop to 3 per set, so aim to go heavier per set than you did the 3X5 week.

WOD:

In 3 Min, complete:

15 Shuttle Runs*

Max reps: Handstand Push Ups (HSPUs)

-rest 1:00

-repeat for 4 Sets

Score= total HSPUs

*1 Shuttle Run = 25’ down & 25’ back

Video courtesy of OPEX Fitness.

The goal each round is to have the Shuttle Runs done in 2 minutes or less.  This should give a good minute or more to get as many Handstand Push Ups in before time is called.

Scaling Options:

Run -> 500M row

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

Cool Down:

Doorway stretch – 1 Min per side

Banded Bully Stretch – 1 Min per side

PROGRAMMING NOTE: The Combat PT Tent will be closed Friday 4Jul for Independence Day and Monday 7Jul for the AETC Family Day

Warmup:

200M jog w/med ball

5 Med Ball deadlifts

5 MB front squats

5 MB Thrusters

5 Wall Ball Shots

10 Cherry Pickers

5 Dual DB deadlifts

5 Dual DB Hang Snatch

3 Devil’s Press

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

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 + Overhead Squat

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 Snatch Complex this cycle.  %s stay the same as last time, but sets go up. Time per round goes up to accommodate.

WOD:

For Time:

30 Wall Balls (20/14)

5 Devil’s Press (50/35)

20 Wall Balls

10 Devil’s Press (50/35)

10 Wall Balls

15 Devil’s Press (50/35)

Video courtesy of CrossFit Federal Hill.

Little mini-chipper with Wall Balls and Devil’s Press.  As you see, the resp in one movement decrease each round while the reps on the other movement increase each round. Try to only break once, at the most twice on the Wall Balls, and keep a steady pace on the Devil’s Press.

Scaling Options:

MB weight -> 14/10 -> as needed

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

Cool Down:

Couch Stretch – 1 Min per leg

Banded Overhead stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

Walking Lunge 30’

Inchworm 30’

Side lunge 30’

Walking Kicks 30’

10 Hollow Rocks

10 Shoulder Taps in plank

:30 Handstand Hold

:30 Wall-facing Handstand Hold

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

WOD:

CrossFit Last Chance Qualifier Inspired

WOD 5

For Time:

50 Toe2Bars

40 Front Rack Walking Lunges (95/65)

30 Handstand Push Ups

50 V-Ups

40 Walking Lunges (95/65)

30 Chest-to-Wall Handstand Push Ups

Time Cap: 30 Min

Video courtesy of Power Monkey Fitness.

High-rep finisher on our look at the CrossFit Games Last Chance Qualifier WODs.  50/40/30 twice on the reps today.  That said, the phrase for today is “manageable chunks”.  With high reps on movements, try to avoid hitting a total fatigue point, as it will take even longer to recover enough o get back at the WOD.  Rather, if you feel fatigue starting to kick in, stop, shake out the body, and then get back at it.

Scaling Options:

T2B -> Kipping Knee Raise -> V-Ups

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

V-Ups -> Alt V-Ups (ELITE: GHD Sit Ups)

HSPUs (either version)-> Pike Push Ups off box or floor -> (ELITE: Strict HSPUs on first set of HSPUs)

Cool Down:

Cobra Pose – 2 Min

Spider-Man Hold – 1 Min per side

Warmup:

1:00 Echo Bike

10 Iron Cross

10 Scorpion

10 Cobra to Down Dog

20 Calf Pedals in Down Dog

200M jog

Then…

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

3X5 (Per Leg)

Increase weight ea set

Video courtesy of Catalyst Strength.

Second time hitting our Bulgarian Split Squat this cycle.  With the working sets dropping to 3, aim to go heavier per set than you did on the 5X5 week.

WOD:

In 4 Min, complete…

400M run

Max Cal Echo Bike in remaining time

-Rest 1 minute

Repeat for a total of 3 Rounds

Score = Total Echo Bike Cals

Video courtesy of Misfit Athletics.

Shoot for around a 2:00-2:20 finish on the run each time and really put the pedal down on the bike for those cals!

Scaling Options:

Run -> 500M row

Cool Down:

Couch Stretch – 1 Min per side

Leg Bleeds – 2 Min

Warmup:

1:00 Row

5 Inchworm Push Ups

5 light DB deadlifts per side

5 DB push press per side

5 Cobra to Hip Snap

3 DB high pulls per side

5 burpees

3 DB snatch per side

WOD:

CrossFit Games Last Chance Qualifier inspired

WOD 2

3 Rounds For Time:

42/34 Cal Row

20 Burpees over Rower

18 Alt DB Snatches (50/35)

Time Cap: 30 Min

Video courtesy of CrossFit Training.

Now the all qualifiers for the 2025 CrossFit Games are in the books, wanted to take a couple of days this week to take a crack at some WODs from the Last Chance Qualifier.  These have been adjusted to fit into the normal athlete’s abilities but still test you.  Today is all about smooth transitions from one movement to the next.  Make sure there is enough room between rowers to do the burpee over rower.

Scaling Options:

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

Burpee over rower -> burpee with rower step over

Cool Down:

Banded OH stretch – 1 min per side

Scorpion Stretch – 1 Min per side

Warmup:

:30 Jump Rope

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

:30 Jump Rope

20 arm circles

20 over and backs

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 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Second time hitting our Clean & Jerk complex (one Squat Clean, followed by a Hang Squat Clean, and finished with a Jerk).  Again, focus on a quick drop under the bar and an aggressive punch on the jerk.

WOD:

AMRAP 12:

2,4,6,8…etc Push Jerk (115/80)

5,10,15,20…etc Double Unders

Video courtesy of WOD Prep.

Thing to remember in the Dubs; smooth is fast.  Use the smaller sets at the beginning of this WOD to get your rhythm down on your dubs so by the time you get in the 30-40 range, they string together effortlessly.

Scaling Options:

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Dubs -> 2X Single Unders

Cool Down:

Banded Bully Stretch – 1 Min per side

Calf Pedal in Down Dog – 20 per side

Warmup:

8 Box Step overs

10 Huggers

10 Hollow Rocks

10 Kneeling Lat Stretch

10 Thread-the-needle

5 Box Jumps

10 Alt V-Ups

2 Wall Walks

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

WOD:

25 Min AMRAP:

30 Box Jump Overs (24”/20”)

20 Pull Ups

15 Ab Mat Sit Ups

8 Wall Walks

Video courtesy of Rebecca Fuselier.

Hip Extension and Core stability are what will get you through today’s AMRAP.  Keep as steady a pace as you can in the first 5 minutes and aim to keep that same pace in the last 5 minutes.

Scaling Options:

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Wall Walks -> 10 Alt Plank Shoulder taps per HS Walk

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side