20210604

Warmup:

200M jog w/med ball

10 Cherry Pickers

10 Squat2Stands

20 Sec Hollow Hold

5 Sit Ups

200M jog (no med ball)

10 Med Ball Deadlifts

10 Front Squats w/ med ball

10 Push Press w/med ball

5 Wall Ball shots

5 KB deadlifts

5 Russian Swings

5 Goblet Squats

5 KB Sumo Deadlift Hi Pulls

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

WOD:

AMRAP 7:

10 KB Russian Swings (70/53)

15 Med Ball Sit Ups (20/14)

-Rest 3:00-

AMRAP 7:

10 Wall Balls (20/14)

15 KB Sumo Deadlift High Pull (70/53)

-Rest 3:00-

AMRAP 7:

10 Goblet Squats (70/53)

15 Med Ball Cleans (20/14)

Video courtesy of Pure Physio.  Make sure at the top of the Med Ball Sit Up, you lock the ball out OH.

Three mini-AMRAPs to finish off your week.  Combos of Med Ball and KB movements will make this one spicy.

Video courtesy of CrossFit HQ.  Med Ball Cleans are a movement we haven’t hit a lot, so quick demo.

Scaling Options:

KB Weight -> 53/35 -> as needed

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

Cool Down:

Saddle Pose – 2 Min

 

Roll Out T-spine – 3 Min

20210603

Warmup:

Grab light DB

400M jog

10 Spider-Man Lunge w/twist

5 DB deadlifts per side

5 DB High pulls per side

6 Alt DB Snatch

10 Thoracic High Fives

10 PVC Pass throughs

10 PVC OHS

10 PVC SOTS Press

Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop)

S/S/S:

Power Snatch + OHS + Snatch Balance

4@70%

4@75%

3@80%

Sets start every 4 min

Video courtesy of CrossFit Trajectory. Our final run of our Snatch Complex this cycle before we re-test our Snatch 1RM.  This cycle’s focus on speed under the bar with the Snatch Balance should make many of you more confident to drop in for a Squat Snatch instead of depending on a Power Snatch when you go for that 1RM. This time around, %s go up so stay tight!

WOD:

21-15-9*:

Alt DB Snatch (per arm) (50/35)

*400M run after each round

 

On DB Snatch, 1 L-arm + 1 R-arm = 1 Rep

Video courtesy of BP Training Systems. So, to clarify, you are switching arms every rep, but you must complete the rep count of the round on both arms before moving on.  Example, round one is 21 reps, so you must complete 21 reps on the left arm and 21 on the right arm

Scaling Options:

DB Weight -> 35/25 -> as needed

Run -> 500M Row

Cool Down:

Banded OH Stretch – 1 Min per side

 

Pigeon Pose – 1 Min per side

20210602

Warmup:

10 Cal Bike

10 Spider-Man to Samson

5 In-Place Inchworm

10 Squat2Stands

10 Thoracic High Fives

10 Cal Bike

10 Cobra 2 Downward Dog

30 Sec Handstand Hold

3 Wall Walks

Barbell Warmup: With an empty bar and in clean grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean

WOD:

25 Min AMRAP:

21/18 Cal Assault Bike

15 Power Cleans (135/95)

9 Handstand Push Ups

This is the kind of WOD that you just need to settle into a good pace that keeps you moving the whole time.  If you need to rest, make it the transition time from one movement to the next.  If you have to break in the Power Cleans or HSPUs, do it in manageable chunks so you don’t hit failure.

Scaling Options:

HSPUs -> Pike Push Ups off Box* -> Pike Push Ups off ground** -> Hand Rel Push Ups

Videos courtesy of Black Iron Gym and Global Bodyweight Training, respectively.  Demos of Pike Push Ups both off a box and off the floor.

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

If no Assault Bike -> 27/21 Cal Row -> 200M Run

Cool Down:

Thread the Needle hold – 1 Min per side

 

Couch Stretch – 2 Min per side

20210601

Warmup:

Jog 30’ and back x 4

Spider-Man Lunge 30’

Crab walk 30’

Duck Walk 30’

Straight-leg bear crawl 30’

10 Squat2Stands

10 Twisting Push Ups

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, 3-5 Strict Pull Ups (or ring rows), 5 Kipping Pull Ups (or ring Rows), 1-2 Muscle Ups (or Muscle Up transitions)

Barbell warmup: Perform 2 sets of 5 of empty bar Floor Press

S/S/S:

Floor Press

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ. Last go-around of Floor Press the cycle before we re-test our 5X5.   Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  As stated before, things to remember:  5 points of contact with the floor: Feet (2), hips, shoulder blades, and head.  And maintain tension on the bar throughout.  Relaxing at the bottom will actually put your elbows in a bad spot.  And SLOWLY lower the bar down each rep.  Don’t slam your elbows to the ground!

WOD:

3 Rounds:

10/8 Cal Row

20 Pull Ups

10/8 Cal Row

10 Muscle Ups (Ring or Bar)

Use that powerful leg drive and hip extension on the row to save your arms.  You’ll need the grip strength in the pull ups and muscle ups.  Quick note:  If you do not have Muscle Ups, do NOT skip this WOD just because the movement is outside of your skill-set.  The beauty of CrossFit is it is Universally Scalable.  Scaling is how we start to add new movements into our tool bag. Use the scaling options we give, or if you need more, put a comment on the web page, put a comment on our Facebook post, email a coach, etc…

Scaling Options:

If no rower – 10/8 Sumo Deadlift High Pull (95/65), 1 rep per Cal

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

Muscle Ups -> Burpee to Kipping Pull Ups -> Burpee to Jumping Pull Ups -> Muscle Up Transitions -> 10 ring dips/10 pull ups

Cool Down:

Scorpion Hold – 1  Min per side

 

Kneeling Lat Stretch – 1 Min per side

20210528

NOTE: The Combat PT Tent will be CLOSED on Monday, May 31st in observation of Memorial Day.

Warmup:

10 Cal Row

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

100M Run

20 Calf Stretch in Downward Dog

100M Run

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

2X5 empty bar back squat

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final time we hit good ol’ fashioned Back Squats this cycle.  Just like we did Wednesday with Deadlifts, today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.

WOD:

For Time:

Row 50 Cals

Shuttle Sprint 100m

Row 40 Cals

Shuttle Sprint 100m

Row 30 Cals

Shuttle Sprint 100m

Row 20 Cals

Shuttle Sprint 100m

Row 10 Cals

Shuttle Sprint 100m

 

Shuttle Sprint = Sprint 50M and back

Best advice I can give on this WOD is start those first few rowing sets at a fast, but not sprinting pace.  As you continue through the workout, pick up the pace, so the end becomes the sprint

Scaling Options:

If no rower available, do same cals on Assault Bike, or Sumo Deadlift High Pull (95/65) – 1 rep per cal

Cool Down:

Oly Wall Sit– 2 Min

 

Leg Bleeds – 2 Min

20210527

Warmup:

Grab light KB

Jog 30’ and back x 3

Walking Lunge 30’

Walking Kicks 30’

Side lunge 30’

Inchworm 30’

KB Walking lunge 30’

3 wall walks

On Rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, 3 Chest 2 Bar Pull Ups or Ring Rows

Barbell warmup: With an empty barbell and in Snatch Grip per form 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk in Snatch Grip, High Hang Power Snatch

WOD:

EMOM 12:

ODD 16 KB Goblet Walking Lunges (53/35)

EVEN 6-8 Hand Stand Push Ups.

 

Rest 3 Min, then…

 

AMRAP 7:

10 Power Snatch (75/55)

5 Chest to Bar Pull Ups

 

Score each WOD separately (WOD 1, number of successful rounds.  WOD 2 Total Rounds and Reps)

Video courtesy of Functional Bodybuilding. Back-to-Back WOD Thursday!!! In WOD 1, for the Goblet lunge, every time the knee touches the ground, that is a rep, BUT, make sure you bring the legs back together, knees, hips, fully locked out to count the rep, even the last one.  For WOD 2, the Snatch weight is lighter, so the goal is quick cycle on the reps so you can get to the Chest2Bars quickly.  That said, do NOT round the back as you return the bar to the ground every rep.  Keep the back flat and reset under tension every rep!

Scaling Options:

KB weight -> 35/25 -> as needed

HSPUs -> Pike Push Ups off box -> Pike Push Ups off the floor -> hand release push ups

C2B Pull ups -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows -> Table Rows

Bar weight -> 65/45 -> as needed

Cool Down:

Couch Stretch – 2 Min per leg

 

Kneeling Lat Stretch – 1 Min per side

20210526

Warmup:

200M jog

10 Cobra to Downward Dog

5 Cobra to Hip Snap

10 Bow2Bends

10 Scorpion

10 Swimmers

10 Over & Backs

Barbell Warmup: With an empty barbell and in Snatch Grip, perform 5 reps of: Good Mornings, Elbow Rotations, Press, Push Press, RDLs, Snatch Grip Deadlifts.

S/S/S:

Snatch Grip Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of Untamed Strength. Our last time of doing Snatch Grip Deadlifts this cycle before we re-test our 5X5.  Today, the goal is for a heavy set of 5, then a heavy set of 4, then a heavy set of 3, then a heavy double, then a heavy single.  If that happens to be a 1RM, cool.  If not, just make it heavy for today.  Still, reset the hips and torso every rep.

WOD:

AMRAP 18:

30 Bar Facing Burpees

20 Push Press (95/65)

400M Run

Video courtesy of Train FTW.  The Bar Facing burpees will make or break the score for today’s WOD.  The more efficiently you perform them, the quicker you knock them out.

Scaling Options:

Bar weight -> 75/55 -> as needed

Run -> 500M row

Cool Down:

Doorway Stretch – 1 Min per side

 

Banded OH Stretch – 1 Min per side

20210525

Warmup:

2 Rounds:

50 Single Unders

5 KB Sumo Deadlifts

5 Air Squats

5 KB High Pulls

5 Pushup2Downward Dog

5 KB Sumo Deadlift High Pulls

Then…

Barbell Warmup: With an empty bar in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, power clean from mid shin, press, push press, push jerk

S/S/S:

Power Clean + Hang Squat Clean

4@70%

4@75%

3@80%

+ 1 Jerk at the end of ea set.

Sets start every 4 min

Video courtesy of Jonathan Miller. Last run of our Clean Complex this strength cycle before we re-test our C&J 1RM.  Remember, the goal of this is to get you not only used to depending on explosive hip extension to move the weight, but the hang squat clean will force you to get SPEED under the bar to catch it at the bottom of the Clean.  The more effective we get with that piece, the more weight you can move in a Squat Clean (less distance to cover than a Power Clean).  Our reps stay the same as last time, but the %s increase, so keep that grip!

WOD:

21-18-15-12-9-6-3:

KB Sumo Deadlift High Pull (70/53)

Double Unders

Video courtesy of Train FTW. Today’s WOD should be a relatively fast WOD.  But, don’t trade speed for bad form on the Sumo Deadlift High Pulls.  Maintain a flat back throughout, use your hips to generate that force to move the KB upwards, and don’t slam back down to the ground on the way down.

Scaling Options:

KB weight -> 53/35 -> as needed

DUs -> 3X Single Unders

Cool Down:

Iron Cross Hold – 1 Min per side

 

Calf Stretch on Rig* – 1 Min per side

Video courtesy of Tom Morrison.  Small variation on our calf stretch on the rig.  Hair flip optional…

20210524

Warmup:

200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

WOD:

Murph 2021

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty-pound vest or body armor, wear it. The Combat PT Tent will run this event from 0600 to 0900.

“Murph”

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Need strategies? Video courtesy of WODprep

Scaling Options:

Run -> 2K row per mile

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

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min

 

Roll out whatever hurts