pic courtesy of LukeEvents.com The 2019 Luke Thunderbolt Cup is upon us! And this year, we will have an event in the Combat PT Tent. Sign up with your respective Squadron!
WOD:
3 Rounds For Time:
400 Meter Run
15 Cal Row
400 Meter Run
15 Cal Ski Erg
400 Meter Run
15 Cal Assault Bike
45 Min time cap
Today will be a constant=-moving cardio burn! Goal is to have a good, but constant speed on your 400M runs, but try to go for mini sprints on the cal work. Do that, and you will make the time cap!
Scaling Options:
Run -> 500M Row each
Cool Down:
Frog Stretch – 2 Min
Video courtesy of SOFlete. Demo of the Frog Stretch
Thread the Needle pose – 1 min per side
Video courtesy of Group HIIT. Demo of Thread The Needle Pose
Video courtesy of Catalyst Athletics. Our second time hitting Clean Pulls this cycle. The sets drop to 3, so goal is to go heavier than the 5X5 week. Again, we’re using this to help strengthen our first pull in our cleans. Don’t forget to get a hip hop at the top when you VIOLENTLY extend the hips.
WOD:
For Time:
400M Run
50 Ab-Mat Sit Ups
25 Pull Ups (Chin Above)
30 GHD Sit Ups
15 Chest2Bar Pull Ups
1 Min L-Sit*
5 Muscle Ups (Ring or Bar)
1 Min L-Sit*
15 Chest2Bar Pull Ups
30 GHD Sit Ups
25 Pull Ups (Chin Above)
50 Ab-Mat Sit Ups
400M Run
*(total hold time, stop count every time you break)
Video courtesy of CrossFit HQ. For the L-Sit, use either paralletes or stacked plates. Any time you drop, pause your count on the minute hold. You finish once you have accumulated a minute of holding.
A nice little progressive up and down the mountain of pull up and core movements! Manageable chunks is the key to success today.
Scaling Options:
Pull Ups -> Buddha Pull Ups
Video courtesy of Not Kris Roe
Ab mat Sit Ups -> feet anchored
GHD -> Ab mat sit up
C2B pull ups -> Chin Above
L-Sit -> Knees bent -> butt on ground with feet off the ground
Muscle Ups -> Jumping Muscle Ups -> Burpee to Chest2Bar Pull Up** -> Burpee to jumping pull up
Video courtesy of Functional Bodybuilding. Demo of the Burpee to Chest2Bar Pull Up
Video courtesy of Catalyst Athletics. Second time hitting our Snatch complex for our cycle. Percentages go up, so stay tight through the complex. To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch. Be careful when setting the bar on your back for the Snatch Balance. Don’t knock yourself in the head or land right on the neck. The bar should land between your traps. The hardest part for most folks will be the Snatch Balance. Remember, dip, then VIOLENTLY extend the hips. As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat. The goal is to be at the bottom of the squat right as the arms lock out. This movement is a great tool to help with timing your squat snatch.
WOD:
EMOM for 16 Min:
Odd – 12/9 Cal Row
Even – 5 Push Press, 3 Push Jerk (135/95)
The barbell comes from the ground, so clean it up, perform 5 push press and 3 push jerks before you put it down. If you are not able to make it through all the reps without dropping it, simply pick it back up and finish. This is a good time to practice using stretch/reflex for the multiple reps, but don’t let your back or shoulders round forward. Keep the core tight throughout!
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> As needed
Cool Down:
Thread the Needle hold – 1 min per side
Video courtesy of Group HIIT. Quick demo of Thread the Needle pose.
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
3@65%
3@70%
2@75%
Sets start every 3 min
%s Based on 3 Oct 1RM
Video courtesy of Body By Brando. Second time hitting our Snatch complex for our cycle. Percentages go up, so stay tight through the complex. To review, one rep consists of a Power Snatch, followed by an Overhead Squat, followed by a snatch balance, and then finally finished with a hang squat snatch. Be careful when setting the bar on your back for the Snatch Balance. Don’t knock yourself in the head or land right on the neck. The bar should land between your traps. The hardest part for most folks will be the Snatch Balance. Remember, dip, then VIOLENTLY extend the hips. As you begin to PUNCH the arms overhead, quickly drop to the bottom of a squat. The goal is to be at the bottom of the squat right as the arms lock out. This movement is a great tool to help with timing your squat snatch
WOD:
5 Rounds:
6 Handstand Push-ups
9 Box Jump Overs (24/20)
30 Double Unders
13 Min Time Cap
Can you make it before the Time cap? Remember, with Box jump overs, you don’t have to open the hips at the top. Just get over the box as quickly as you can.
Scaling Options:
HSPUs -> Pike Push Ups* -> Hand Release Push Up
Video courtesy of Norcal CrossFit. Quick demo on Pike Push ups
One partner working at a time. Reps split however needed
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 Power Cleans and 11 Burpees Over The Bar represent the 11th month, 11th day and 11th hour while the 19 Toe2Bars and 18 Wall Balls represent the year 1918, Armistice Day.
WOD for Warriors is a functional fitness tribute workout held once a year on Veterans Day at gyms all throughout the country. This is coordinated through Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.
This WOD is designed to celebrate the service of all U.S. military veterans in a meaningful way by providing an opportunity for veterans and non-veterans to meet and sweat with members of their community through functional fitness on a national level with the goal of fundraising for Team RWB’s Veteran enriching programs.
For more info on Team RWB, click the pic above.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> As needed
Toe2Bar -> Kipping Knee Raise -> Laying Toe2Bar
Video courtesy of CrossFit Seven Cities. Demo of laying Toe2Bar
Pic courtesy of Sebastian Daily. The Combat Fitness Tent will be closed Monday in observation of Veterans Day. We apologize for any inconvenience. BUT, be ready for a Veterans Day-themed partner WOD tomorrow!
HERE WE GO FOLKS!!! LAST WEEK OF THE 2020 CROSSFIT OPEN!!!
Video and pics courtesy of the CrossFit Games website.
“20.5”
WOD:
For Time, Partitioned Any Way:
40 (Ring) Muscle-Ups
80-Cal. Row
120 Wall-Ball Shots (20/14)
20 Minute Time Cap
Scaled Version
For Time, Partitioned Any Way:
40 Chin-Above Pull Ups
80-Cal. Row
120 Wall-Ball Shots (14/10)
20 Minute Time Cap
Scaling Options:
Movements can be further scaled as needed. See a coach for suggestions
NOTES:
After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.
TIEBREAK:
This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their final score. Note the time when the athlete completes 80 calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for their final rep count and an additional field for them to enter the elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.
MOVEMENT STANDARDS:
MUSCLE-UP
Begin hanging from the rings, with arms fully extended and feet off the ground.
If performing consecutive kipping muscle-ups, a change of direction below the rings is required.
The rep is credited when the elbows are fully locked out in the support position.
Must pass through some portion of a dip before reaching lockout.
Kipping is allowed, but swings or rolls to support are not permitted.
No part of the foot may rise above the rings during the kip
ROW
The monitor on the rower must be set to zero calories at the beginning of each row. Athletes may receive assistance in resetting the monitor to zero if they split the row into multiple sets.
When exiting the rower, credit will be earned for the calories displayed at the time the handle is released.
If working up to the 20-minute mark, credit will be earned for the calories displayed when the clock reaches 20minutes (There will be no credit for rollover calories after the time cap).
WALL-BALL SHOT
The medicine ball must be in the support position in front of the body at the start of each rep.
Squat until the hip crease is below the knee.
Squat cleaning is allowed as long as the ball starts on the ground
The rep is credited when the center of the ball hits the target at or above the specified height. •If the ball hits low or does not hit the wall, it is a “no rep.”
If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
CHIN-OVER-BAR PULL-UP (SCALED ONLY)
Scaled athletes perform chin-over-bar pull-ups instead of muscle-ups.
At the start of each rep, arms must be fully extended, with feet off the ground.
Any style of pull-up or grip is permitted as long as the requirements are met.
The rep is credited when the chin breaks the horizontal plane of the bar.
Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.
For a full list of movement standards and other division standards as well as a score sheet, click here
Video courtesy of Rogue Fitness. Our pushing movement for this cycle is Bench Press. Remember to keep your shoulder blades glued to the bench throughout the lift. The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury. We want you strong, not hurt. Increase weight each set. The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure. Choose wisely.
WOD:
42-30-18:
Push Up to Renegade Row (35/25)
*30 Power Snatch (75/55) after each set of Push Up to Renegade Row
Video courtesy of John Garey TV. For the Push Up to Renegade Row, Begin in a plank on top of your dumbbells. Drop down into a Push Up. Once you lock out from the push up, perform a DB row with your left arm. Keep your core tight to stay stable. Bring the DB back to the ground. That’s one rep. Go down into another push up. When you lock out from the push up, begin a row with your right arm. Bring the DB back to the ground. That’s rep # 2. Continue to alternate which arm performs the row throughout. So, for the set of 42, 21 of those finish with a row using the left arm and 21 finish with a row using the right.
Scaling Options:
DB weight -> 25/15 -> As needed
Bar weight -> 65/45 -> As needed (should be able to do 15 in a row)
Cool Down:
Doorway Stretch – 2 min per side
Banded bicep stretch – 2 min per side
Video courtesy of Project Lift. Demo of the banded bicep stretch.
Video courtesy of Sgt K Fitness. : For the KB Alternating Reverse Lunge, hold the KB in a Goblet position and perform the reverse in-place lunge. Alternate feet each rep. Since the set ends on an odd number, just begin with the other leg on the next set.
Power Clean + Squat Clean + Hang Squat Clean + Front Squat
3@60%
3@65%
2@70%
+ 1 Jerk at the end of each SET.
Sets start every 3 min
%s Based on 3 Oct 1RM
Video courtesy of Adal Zurita. One rep in our Clean Complex in this cycle will consist of: 1 Power Clean, followed by 1 Squat Clean, followed by a Hang Squat Clean, finished with a Front Squat. At the end of each set, perform 1 Jerk after the Front Squat. Remember, this jerk is done at the end of each SET, not end of each REP. During the cycle, the goal is to hold onto the bar through the whole complex. Once you finish the Power Clean, bring the bar to the ground. From there, without letting go of the bar, reset your back and feet and make sure you are in the right position to go into a Squat Clean. Once you finish the Squat Clean, bring the bar to the hang, don’t let it go to the ground. From here, take a breath, and then complete a Hang Squat Clean. Once you stand up all the way after the Hang Squat Clean, complete one final Front Squat. You can put the bar down between reps.
WOD:
Alternating On the Minute x 14 (7 Rounds):
Odd – 16/11 Calorie Row
Even – 1 Minute Max Clean & Jerk (95/65)
Score is lowest number of Clean & Jerks
When you finish your row, any time left over prior to the end of the minute is rest. Once the next minute starts, begin hitting the Clean & Jerks. Get as many as possible in that minute, but be mindful of the clock, because once that minute is up, you need to hop back on your rower to begin that next row.
Scaling Options:
Bar weight -> 75-55 -> As needed (135/95 for Elite)
Joint Strike CrossFit 