S/S/S:

High Hang Clean

3@65%

3@70%

2@75% + 1 Jerk at the end of ea set.

Sets start every 2 min

% based of 25Oct 1RM

Video courtesy of Catalyst Athletics.  Second time going through the high hang (pocket) cleans for our clean variation this cycle.  The %s go up, so keep a good grip on the bar each rep!

WOD:

4 Rounds NOT For Time:

8 Seated Box Jumps (20 seat – jump to a 24/20 box)

Burpee Broad jumps – 30′

Video courtesy of CrossFit HQ.  Watch from 0:00 – 1:35 for seated box jumps. The goal of these is to build that explosive hip extension.  Same goes for the broad jump in the burpee broad jumps.  Today is not about going fast through the sets.  It is about hitting perfect form each rep.

Scaling Options:

Box height -> as needed.  Also, if 24″ is too easy, feel free to increase.

Cool Down:

Downward Dog to Cobra x10 slow and controlled

Roll out inner thighs x 10 passes per

Video courtesy of Howcast.  Quick demo of inner thigh rolling.  As much work as our legs have done this week, do NOT skip out!

pic courtesy of CrossFit Jigsaw

HAPPY THANKSGIVING!

WOD:

“Partner Murph Lite”

Teams of 2 or 3 complete the following:

400M Run (done together)

100 Pull Ups

200 Push Ups

300 Air Squats

400M Run (done together)

*other than the runs, only one partner working at a time

Scaling Options:

Run -> 500M row

Pull ups -> Buddha Pull Ups

Push Ups -> off bench

Air Squats -> to depth

Cool Down:

Roll out lats

Couch stretch – 3 min per side

REMINDER: The Combat PT Tent will be on Holiday hours Thursday and Friday this week. Please plan accordingly. No classes are planned that day, but post on our Facebook page if you plan on going, so others can join in

WOD:

“12 Days of Thankfulness”

Done “12-Days” style: – 45 Min cap

1- Ring dip or muscle up

2- HSPUs

3- Power Snatches (135/95)

4- Box jumps (24/20)

5- Burpees

6- Toe2Bar

7- Hang Power Cleans 135/95

8- Ab Mat Sit Ups

9- Hand-Release Push ups

10-Walking Lunges

11-Deadlifts 135/95

12-Cal Assault Bike

Workout flows as follows:1 Ring dip or muscle up , 2 Burpees, 1 Ring dip or muscle up , 3 Front squats , 2 Burpees, 1 Ring dip or muscle up , 4 Box jumps , 3 Front squats , 2 Burpees , 1 Ring dip or muscle up , etc…

Scaling Options:

Ring Dip -> stationary dip -> box dip

Bar weight -> as needed, BUT use SAME weight for ALL bar movements

Box height -> as needed

T2B -> hanging knee raise

Ab mat SU-> feet anchored

Cool Down:

Roll out EVERYTHING

REMINDER: The Combat PT Tent will be on Holiday hours Thursday and Friday this week. Please plan accordingly. No classes are planned that day, but post on our Facebook page if you plan on going, so others can join in

S/S/S:

Deadlift

3X5

Increase weight ea set

Our second time going through the deadlift in this cycle.  The sets decrease so the goal is to start heavier and end heavier than the 5X5 week.

WOD:

4 Rounds:

6 Thrusters (115/80)

12/9 Cal Row

24 Alt DB Snatch (50/35)

Scaling Options:

Bar weight -> 85/65 -> as needed

DB weight -> as needed

Cool Down:

Hang from pull up bar – 3 min hang time

Banded OH stretch

REMINDER:  The Combat PT Tent will be on Holiday hours Thursday and Friday this week.  Please plan accordingly.  No classes are planned that day, but post on our Facebook page if you plan on going, so others can join in

WOD:

“Strongman Day”

2 min rounds of work w/1 min rest for 24 minutes:

Farmers carry – 53/35 max reps of 50’ walks

Tires Flips – max reps of 25’

D-ball – max reps of over the shoulder (50/35)

Sled push – max reps of 50’ (90/70)

All Strongman, All Day!!!  Fun day to practice some Strongman moves.  So, you will work for 2 minutes on one station, have a one minute break before moving on to the next station. This will continue for 24 minutes, meaning you’ll hit each station six times.

video courtesy of ShapeFit and the good people at CrossFit Hyde Park.  Quick demo on farmer walks.

Video courtesy of CrossFit HQ.  Quick refresher on tire flip technique

video courtesy of Dave Levey.  Two variations of D-Ball to over the shoulder.

Scaling Options:

KB weight -> as needed

Tire flips -> lighter tire or two-person flips

D-Ball weight -> as needed

Sled push weight -> as needed

Cool Down:

Roll out forearms – 10 passes per side

Roll out back

S/S/S:

2-Sec Pause Back Squat

3X5

Increase weight ea set

video courtesy of Catalyst Athletics.  Second time through on our squat variation this cycle.  Again, less sets than the 5X5 week, so goal is end heavier than that week.

WOD:

21-15-9*

Assault Bike (Cals)

Ski Erg (Cals)

*200m Run after each round

Scaling Options:

Run -> 250M Row

Cool Down:

Roll out quads – 15 passes per leg

Banded overhead stretch – 2 min per side

WOD:

For Time:

400M Run

25 Box Jump Overs (24/20)

400m Run

20 Box Jump Overs

400M Run

15 Box Jump Overs

400M Run

10 Box Jump Overs

400M Run

5 Box Jump Overs

Scaling Options:

Run -> 500M row

Box height -> as needed

Cool Down:

Heel cord mash – 3 min per side

Banded hip distraction  – 2 min per side

Video courtesy of Mobility WOD

S/S/S:

Bench Press

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Second time hitting the bench this cycle.  With less sets, goal is to end heavier than you did in the 5X5 week.

WOD:

15 Min AMRAP:

20 Clean Wall Balls* (20/14)

40 Ab Mat Sit Ups

60 Double Unders

*Clean Wall Ball = Med Ball Clean into a Wall Ball shot)

video courtesy of CrossFit PH.  Quick demo of the Clean Wall Balls.  Ensure you bring the ball to the ground in each rep.

Scaling Options:

Med Ball weight -> as needed

Ab mat sit ups -> feet anchored

DU -> attempts through 100 rope contacts

Cool Down:

Calf stretch on rig – 2 min per side

Pigeon Pose – 2 min per side

S/S/S:

High Hang Snatch

3@65%

3@70%

2@75%

sets start every 2 min

% Based on 25Oct 1RM

Video courtesy of Catalyst Athletics.  Second time hitting our High Hang Snatch variation this cycle.  The % increase this week, so keep a tight grip on that bar during your sets!

WOD:

4 Rounds for Time:

40′ Bear Crawl

30 Walking Lunges

20 Air Squat

10 Toe2Bar

Scaling Options:

Toe2Bar -> K2E -> Hanging Knee Raise

Cool Down:

Couch Stretch – 4 min per side

Child’s Pose – 2 min

pic courtesy of babalu blog.  To all those who serve and those who served before us, thank you for your service.  NOTE:  The Combat PT tent will be on holiday hours today.

WOD:

“Armistice”

AMRAP 11:

11 Power Cleans (135/95)

11 Burpee Over Bar

19 Deadlifts (135/95)

18 Pull ups

pic courtesy of Team RWB.  In Honor of Team RWB’s event, WOD for Warriors, we will perform “Armistice” today in support of the men and women who have server our country.  Never Forget.

Then, 8 Min AFTER the WOD….

S/S/S:

EMOM for 10:

Odd min – 20 Hollow Rocks

Even Min – 11 Bent Over Rows (135/95)

For Hollow Rocks (video courtesy of CrossFit HQ)

For bent over rows (video courtesy of Ashley Horner

Scaling Options:

Bar weight -> as needed (should be weight you can do 15 unbroken PCs when fresh)

Pull Ups -> Buddha Pull Ups

Hollow Rocks -> Legs bent

Cool Down:

Downward Dog – 2 min hold

Roll out Lats – 10 passes per side