Warmup:

50 Single Unders

25 SUs on L-leg

25 SUs on R-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 Bow to Bends

10 Squat to Stands

Barbel warmup:  With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Front Squat, Dip/Shrug, High Hang Power Clean, Power Clean from mid-shin, Clean Pulls

S/S/S:

Clean Pull

5X5

Increase weight ea set

Video and description courtesy of Catalyst Athletics.  This cycle’s pull movement will be the Clean Pull. The clean pull is a basic and important exercise for training the extension of the clean in terms of strength, speed, power, posture and balance. Lifters will be able to manage heavier weights than in the clean, which allows the development of strength to push weights in the clean.  Execution is: Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Keep your weight balanced over the whole foot, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs. The movement should be directed vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. The arms are not engaged in the movement, but remain relaxed in extension. The shoulders should be shrugged up somewhat after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed.

WOD:

3 Rounds:

50 Double Unders

25/18 Cal Row

12 Power Cleans (135/95)

By the time you get to the bar each round, your hamstrings will probably be a bit tight.  Shake out the legs as you are walking over to your bar.

Scaling Options:

DUs -> 50 Penguin Hops -> 100 SUs -> 100 Bunny Hops

Bar weight -> 115/80 -> 95/65 -> as needed

Cool Down:

Back roll to V-Sit (slow and controlled) – 15 reps

Iron Cross Hold – 1 Min per side  

Warmup:

Jog 30’ and back x3

Side shuffle 30’ and back

High Knees 30’

Butt Kickers 30’

Spider-Man Lunge 30’

Inchworm 30’

10 thoracic high fives

5 Toe2Rope or Knee2Rope (See video below, courtesy of 1877liftweight)

Warmup on Rig: On rig, perform 5 reps of: Scap pull up, Kip Swings, Strict Pull Ups or Jumping Pull Ups, Kipping Pull Ups of Ring Rows

WOD:

For Time:

400m Run

40 Plate Ground to Overhead (45/25)

20 Pull Ups

400m Run

10 Rope Climbs

400m Run

20 Pull Ups

40 Plate Ground to Overhead (45/25)

400m Run

*30 Min Time Cap

Treat the run as a recovery period as best you can.  That way you can attack the plate, pull up, and rope pieces as best as possible.  If you are doing this where there is no rope, substitute the rope climbs with 3 towel pull ups per 1 rope climb (video courtesy of Core Blend Training and Wellness)

Scaling Options:

Plate weight -> 35/15 -> 25/10 -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Rope Climbs -> 3 Rope walks per rep (video courtesy of CrossFit HQ)

Run -> 500M row

Cool Down:

Roll out lats – 1 Min per side

Calf Stretch – 1 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

3 Wall Walks

Burgener warm up: Video courtesy of CrossFit Weightlifting Seminar Staff.  Two angles of Sage Mertz hitting the Burgener Warmup.  Perform 3 reps of each movement.

S/S/S:

1 Snatch Pull+1 Power Snatch +1 Low Hang Squat Snatch

3@60%

3@65%

2@70%

Sets start every 3 min

%s Based off 3Dec 1RM

Video courtesy of Diablo CrossFit.  New Strength Cycle starts today!  For Snatch, we will complete the following complex 1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch.  For the low hang, the bar will go below the knee, but stay above the mid shin.  Even though you are returning the bar to the ground between the Snatch Pull and Power Snatch, hold onto the bar.  Utilize the hook grip!

WOD:

EMOM 12:

Min 1 – 32 Air Squats

Min 2 – 16 Handstand Push Ups

Min 3 – 8 Burpee Box Jump Overs (24/20)

Scaling Options:

Air Squats -> to depth

HSPUs -> Pike Push Ups off a box -> Pike Push Ups off the floor

Box height -> 20/16

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose on Box – 1 Min per side

Warmup:

10 Cal Row

30’ bear crawl down & back

Crab Walk 30’

Inchworm 30’

10 Box Step ups

30 sec pike hold on box (video courtesy of Power Monkey)

3 wall walks

Kneeling Shoulder stretch on box (video courtesy of Train FTW) – 30 sec per side

S/S/S:

Push Press

5X5

Increase weight ea set

Compare to 8Oct

Video courtesy of Catalyst Athletics. Our final re-test movement for this cycle!  With all the hard work you have put in, you should see a nice jump in weight for each set of five compared to what you did on 8Oct.  Stay firm with your technique, use that explosive hip extension, squeeze you butt as you press out, and these will be successful!

WOD:

For Time:

10 Muscle Ups

20 Handstand Push Ups

30 Box Jump Overs (24″/20″)

40/35 Cal Row

50 Burpees

15 Min Time cap

No better way to finish off a re-test week than with a mini-chipper.  Can you make it under the cap?

Scaling Options:

Muscle Ups -> Jumping Muscle Ups -> 1 Burpee to kipping pull-ups per rep -> 3 ring rows and 3 push-ups per rep

Handstand Push Ups -> Pike Push Ups off a box -> Pike Push Ups off the floor

Box height -> 20/16

Cool Down:

Barbell shoulder stretch – 2 Min

Video courtesy of Mobility WOD

Pigeon Pose on box – 2 Min per leg

Warmup:

250M Row

Spider-man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warm up (see videos below, courtesy of CrossFit Weightlifting Seminar Staff)

C&J w/u (before C&J) : Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk   

WOD:

20 Min to est 1RM Snatch

20 Min to est 1RM Clean & Jerk

Compare to 17 Sept

Video courtesy of Alex Yao.  Little motivation to get you going today.  Time to see how honing technique over the past 9+ weeks has worked for us.  Trust in your technique and see what you can move! Since we have been working Power Clean and Power Snatch complexes this cycle, maybe stick with power versions today.  Either way, MOVE SOME WEIGHT!!!

Scaling Options: N/A

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit

Banded OH stretch – 2 min per side

Warmup:

50 Single Unders

25 SUs on l-leg

25 SUs on r-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 KB deadlifts

10 Russian KB Swings

10 Am KB Swings

50’ Suitcase walk per arm (see vid below, courtesy of T-Nation)

WOD:

4 Rounds:

50 Am KB Swings (53/35)

40 Double Unders

30 KB Goblet Squats (53/35)

20 Pull Ups

100M L-Hand Suitcase Carry (53/35)

100M R-Hand Suitcase Carry (53/35)

Little bit longer WOD for today.  Chip away at the higher-rep sets and keep moving!

Scaling Options:

KB Weight -> 35/25 -> as needed

DUs -> 2X SUs

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

Kneeling Lat Stretch – 1 Min per side  

Warmup:

Grab med ball

200M med ball run

10 front squats w/med ball

5 burpees

5 med ball push press to target

5 burpees

5 wall ball shots

10 Spider-Man Lunge

Warmup on Rig: On the pull up rig, perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squat, Elbow Rotations, Front Squat w/2 second pause at bottom

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 2Oct

Video courtesy of CrossFit HQ.  My hope is over the last 9 or so weeks, you have become more comfortable in the front rack position and are able to keep high elbows throughout your Front Squat.  Always lead with the elbows when you come out of the hole, and your Front Squat will be successful.  Aim for heavier weight each set than what you used on 2 Oct.

WOD:

15 Min AMRAP:

10 Toe2Bar

20 Wall Balls (20/14)

10 Burpees

Scaling Options:

Toe2Bars -> Hanging Knee Raise -> Laying Toe2Bar -> V-ups

Med ball weight -> 14/10 -> as needed

Cool Down:

Cobra pose – 2 Min

Tricep smash on bar – 1 Min per side

Re-Test Week!!!  Time to see how much work you have put in over the last 9 weeks!!!

Warmup:

10 Cal Row

10 Cherry Pickers

10 Squat to Stands

200M run

10 Bow 2 Bends

10 Kneeling lat stretch

10 Iron Crosses

10 Scorpions

10 empty bar RDLs

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 29 Sept

Video courtesy of Starting Strength.  As we begin our re-test week, just thing of all the hard work you’ve put in since the start of this cycle.  The rep after rep after rep of each of these movements should be ingrained in your head, making it like second-nature to stay in good form.  Trust in your abilities, and get heavy!  You should be able to move more per set than you did on 29 Sept.  Get after it!

WOD:

3 Rounds:

400M Run

30 Cal Row

200M Run

20 Cal Row

100M Run

10 Cal Row

*If no rower – Sumo Deadlift High Pull (95/65).

1 rep for every calorie

Cardio burner to finish off the day.  With each piece getting smaller during the round, look to speed up to the point where to 100M run and 10 Cal row are sprints, but then go back to steady pace on the larger pieces.  See if you can make it in under 20 Min.

Scaling Options:

If doing SDHP, bar weight -> 75/55

Cool Down:

Roll out lumbar and T-spine – 3 min

Calf stretch – 1 Min per side

The Combat PT Tent is closed for the AETC Family Day.

WOD:

“Holiday Travel WOD”

25-20-15-10-5:

Lunges (per leg)

Jumping Jacks

Pushups

With the gym being closed and most folks visiting family, here is a travel WOD you can do anywhere

Pic courtesy of CrossFit ABA.

The Combat PT Tent is closed for Thanksgiving.