S/S/S:

2-sec Pause Back Squat

5X5

Increase weight ea set

Compare to 2 Nov

Video courtesy of Catalyst Athletics.  Finish re-test week with an increase in you 5X5 two-sec back squat!

WOD:

Partner WOD

AMRAP 15 Min:

P1 – Rows @ Consistent Effort

P2 – 5 Burpees + 10 Step-ups (24/20) + 20 Double Unders

(switch spots every time a partner finishes their double unders)

Score = total cals rowed

So, the WOD will start with one partner on the rower.  Once they start rowing the other partner will complete 5 burpees, 10 box step ups, and 20 double unders.  Once partner 2 finishes their last double under, partners switch places and go again.  Partner keep switching every time one partner finishes up on double unders.  The rower will continue to count calories throughout the 20 min.  Score at the end is total cals rowed.

Scaling Options:

Box height -> as needed

DUs -> attempts through 30 rope contacts -> 30 penguin hops

Cool Down:

Banded bully stretch – 2 min per side

Pigeon pose on box – 2 min per side

S/S/S:

20 Min to est 1RM Snatch

Compare to 25 Oct

20 Min to est 1RM Clean & Jerk

Compare to 25 Oct

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!

Scaling Options:

If unable to squat snatch or squat clean, use power variations

Cool Down:

Oly wall sit – 4 min

Video courtesy of Albany CrossFit.  Using the band will help increase that stretch

S/S/S:

Deadlift

5X5

Increase weight ea set

Compare to 6 Nov

Video courtesy of Rogue Fitness.  A good day to get heavy!  Re-testing our 5X5 deadlift!  Goal is heavier per set than what we did at the beginning of Nov.

WOD:

3 Rounds For Time:

15 Pull ups

30 Wall Balls (20/14)

60 Double Unders

Scaling Options:

Pull Ups -> Buddha Pull Ups

Med ball weight ->14/12 -> as needed

DU -> 120 SUs

Cool Down:

Back extension on GHD -4X15

Calf stretch on rig – 2 min per side

WOD:

25 Min AMRAP:

30 Air Squats

20 DB Power Cleans (50/35)

15 Burpees

10 DB Push Press (50/35)

Videos courtesy of CrossFit HQ.  Quick demo on DB power cleans.  Remember, only one head of each DB needs to touch the ground at the start of every rep.

Quick demo on DB Push Press.  Remember not to re-bend the knees once you start going overhead.  These ain’t push jerks!

Scaling Options:

DB weight ->35/25 -> as needed

Cool Down:

Banded hip opener – 2 min per side

Banded OH stretch – 2 min per side

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 31 Oct

Video courtesy of Rogue Fitness.  Time to see if the weeks of hard work paid off!  Try to go heavier per set than you did back at the end of Oct.

WOD:

30-25-20-15-10:

Ski Erg (Cals)

Assault Bike (Cals)

Try to limit your rest to the transition from one movement to the next

Scaling Options:

Cut cals to 20-15-10-5

Cool Down:

Couch stretch – 2 min per leg

Doorway stretch – 2 min per side

We, the coaching staff will start putting out a monthly challenge for all you awesome athletes to perform some time during this month!  We will have the challenge listed up on the back of the WOD white board.  When you complete the challenge, write your name and time/score/weight, etc.. (will vary per challenge), and if you did it RX’d or scaled on the board.  The monthly winner will be recognized right here on our website!

Our first challenge, presented by Coach Sherri will be….

“Chad Wilkinson”

For Time:

1000 Box Step Ups with a ruck (45/35) – 20 inch box

pic courtesy of CrossFit HQ.

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.”

From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.”

REMEMBER:  The challenges will be separate from our daily WODs, so they are done on your own time, any time during the month.  So, deadline for this challenge will be 2000 local on 31 Jan. 

Let’s have some fun!!!!

WOD:

6 SETS:

5 Muscle Ups

15 Box jumps (24/20)

200’ Bear Crawl*

Scaling Options:

MU -> jumping MU -> MU transitions

Video courtesy of Gymnastics WOD.  If unable to do this for a scale, drop to burpee to jumping pull up

Box height -> 20/16 -> as needed

Bear crawl -> lower distance to 50’ ->10 In-place inchworms

Cool Down:

Doorway stretch – 2 min per side

Calf stretch on rig – 2 min per

WOD:

AMRAP 20:

8/6 Calorie Assault Bike

6 Power Snatch (115/75)

400M Run

Try to use the run as a recovery period.  Shake out the arms, loosen up the legs so you can sprint through the assault bike and snatch pieces.

Scaling Options:

Bar weight –> as needed

Run -> 500M row

Cool Down:

Couch stretch – 2 min ea

Roll out hamstrings – 2 min ea

WELCOME BACK!  NOW, LET’S DO WORK…

pic courtesy of Reddit

WOD:

New Year Chipper

50 Double Unders

45 Hand Rel pushups

40 Walking Lunges (20 each leg)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pullups

20 Clusters (135/95)*

10 Ring dips

5 Power Snatches (135/95)

4 HSPU

3 Overhead Squats (135/95)

200 M run

1 Muscle Up

Scaling Options:

DUs -> DU attempts through 75 rope contacts or 50 “penguin jumps”

Hand Rel push ups->push up off bench

Bar weight ->as needed, but use same weight for all lifts

BJ -> 20/16

Ring dip ->bench dips

HSPU ->pike push up

Muscle Up ->burpee to C2B pull up-> burpee to jumping pull up

Cool Down:

Back extension on GHD -4X15

Leg bleeds x 3 min

Pic courtesy of CrossFit Edina.

Happy New Year!

The Combat PT Tent is closed today, so no classes or WOD