Programming Note, on 16Dec, we will run a special memorial WOD for one our own, Kim Roberts.

Warmup:

400M jog

10 Thread the Needle

10 Over and Backs

10 PVC pass Thrus

10 Spider-Man Lunge

10 Inchworm push ups

:30 kneeling wrist stretch

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from shin

S/S/S:

3-Position Power Clean Complex (Above Knee, Below Knee, Ground)

On a running clock…

0:00-5:00, do 3 sets @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2 set @75%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

Third time hitting our 3-position Power Clean complex for this cycle. The %s stay the same as last time but the reps go up, so each set will have a 5 min clock.

WOD:

AMRAP 12:

2-4-6-8…etc.*

Power Snatch (95/65)

*After every set of Power Snatch, perform 10 Pull Ups

Video courtesy of CrossFit Forest.

We’re looking to cycle the Power Snatches so you have ample time to get through your pull ups.  That said, make sure on the way down of each rep, you catch the bar in the hip and descend down from there, keeping the back good and straight.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Couch Stretch – 2 Min per side

Lat Stretch on rig – 1 Min per side

Warmup:

2X:

1:00 Row

10 Squat2Stands

10 Cobra to Down Dog

1:00 Jump Rope

20 Calf Pedals in Down Dog

-then-

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

5 Rounds:

500/450M Row

50 Double Unders

-rest 1:1 between sets-

Goal 2:30-3:00 per round

Time cap per round – 4 Min

Time Cap for whole WOD – 36 Min

Video courtesy of RX Smart Gear Australia.

The goal is to keep a steady enough pace to finish the row roughly at the 2 Min mark, but not be so gassed that you can’t go right into the rope work.  And on the dubs, be steady rather than fast. The 1:1 work/rest ratio should allow you to be fresh each round.

Scaling Options:

Dubs -> 75 Single Unders (ELITE: 100 Dubs)

Cool Down:

Calf Stretch on rig – 1Min per side

Lat Stretch – 1 Min per side

Warmup:

Walking Lunge 30’

Inchworm 30’

Duck Walk 30’

Crab Walk 30’

Side lunge 30’ & back

5 Cobra to Down Dog

5 Cobra to Hip Snap

:30 Banded Front Rack stretch – see video below, courtesy of Bay Way CrossFit

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull ups

Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom

S/S/S:

Front Squat

5X3

Increase weight ea set

Video courtesy of CrossFit HQ.

Front Squats now go to 5X3 this week, so get heavier per round than you did on the 3X5 week.

WOD:

Every 4 Min for 16 Min, complete:

10 Box Jump Overs (24″/20″)

12 Lateral Burpee over Line

14 Pull Ups

:30 Handstand Hold

Score = total working time

Video courtesy of Confident and Fit.

For the Lateral Burpee over line, as the name implies (lateral), you’re side-hopping over a line on the floor.  Just high enough for air to pass under the feet.

Scaling Options:

Box height -> 20/16 -> as needed (ELITE:30/24)

Pull-ups -> Banded Strict Pull-ups -> Buddha Pull-ups, Ring Rows

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

200M jog

Dual DB farmer walk 30’

Dual DB OH carry 30’

:30 plank on top of DBs

8 Renegade rows

Offset OH farmer walk 60’ (switch arms at 30’) – see video below.

200M jog

WOD:

6 Rounds:

400M Run

200′ Offset Overhead Farmer Carry* (35/25)

10 Renegade Rows (35/25)

Time Cap: 35 Min

*Offset Farmer Walk (one DB locked out overhead, other in farmer hold) switch position every 50’

Videos courtesy of Malcolm Mel Godowski and Pure Gym, respectively. Demos for the Offset Overhead Farmer Walk and Renegade Rows.

For the Offset Overhead Farmer Carry, one DB will be locked out overhead, and one will be in the farmer carry/suitcase position.  Every 50’, switch arm positions until you finish the 200’.  For the Renegade Row, stay in the top of a plank on top of the DBs and row one arm at a time.

Scaling Options:

Run -> 500M Row

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Bicep Stretch on rig – 1 Min per side

Lat Stretch on rig – 1 Min per side

Video courtesy of Invictus Fitness.

Warmup:

10 Box Step Ups

10 Cherry Pickers

10 Bow2Bends

5 Push up to Down Dog

5 Back Roll 2 V-Sit

5 Medball Squats

5 Medball Push Pres

3 Wall Ball Shots

5 Box Jumps

Barbell warmup – With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, hang power cleans, power clean from mid shin. Then perform 5 reps of: Good Mornings, Kang Squats, RDLs, Deadlifts , Deficit Deadlifts

S/S/S:

Deficit Deadlift

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting our Deficit Deadlifts this cycle.  Working sets are back up to 5, but resp drop to 3 so aim to go heavier per set than you did on the 3X5 week.

WOD:

For Time*:

30 Wall Balls (20/14)

30/24 Cal Row

30 Push-ups

30 Power Cleans (115/80)

30 Box Jumps (24″/20″)

*Every Minute, including at 3,2,1…go, Perform 3 Up-downs (No push up, no jump burpees)

-16 Minute Cap-

Video courtesy of CrossFit Kirrawee.

Aim to push right up to about the:55 mark per minute before taking a breath or two before hitting the 3 Up/Downs (no push-up, no jump burpees).

Scaling Options:

MB weight -> 14/10 -> as needed

Push-ups -> off bench

Bar weight -> 95/65 -> as needed (ELITE: 155/110)

Box height -> 20/16 -> as needed (ELITE:30/24)

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog – 30 per leg

Warmup:

2X:

:30 Jump Rope

10 in-place reverse lunges

10 Hollow Rocks

10 Calf Pedals in Down Dog

10 Over & Backs

:30 Echo Bike

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

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

WOD:

AMRAP 25:

20 Toe2Bar

25/20 Cal Echo Bike

50 Walking Lunges

75 Double Unders

Video courtesy of WOD Prep.

Smooth and steady should be the mindset for this 25 Min AMRAP.  For the Toe2Bars, take strategic breaks to preserve your grip. Aim to keep the cadence on the Echo Bike around 50-60. Just have your back knee kiss the ground during the walking lunges, and keep good rhythm instead of a sprint pace on the dubs.

Scaling Options:

Toe2Bar -> Alt 1-leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Dubs -> 125 Single Unders

Finisher:

3 Sets:

10 DB Curls

10 Dual DB RDLs

10 DB Floor Press

Rest as needed between sets

Weight – moderate

Warmup:

10 Kickers

10 Squat2Stands

10 Thoracic High Fives

10 Cobra to Down Dog

10 Kneeling Lat Stretch

:30 Downward Dog

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

S/S/S:

3-Position Power Snatch Complex (Above the Knee, below the knee, ground)

On a running clock…

0:00-5:00, do 3 sets @65%

5:00-10:00, do 2 sets @70%

10:00-15:00 do 2 set @75%

%s Based on 23Oct 1RM

Video courtesy of Lift Lab.

Third time hitting our 3-position Power Snatch complex this cycle.  %s stay the same, but reps go up, so each set will be given 5 minutes to complete.

WOD:

With a Running Clock:

0:00-10:00 – Build to a heavy 3-Rep Overhead Squat

10:00-15:00 – Rest

Then,…

3 Rounds For Quality:

5 Snatch Balance

3 Behind the Neck (Snatch Grip) Push Press

Bar weight = 50% of heavy 3-rep OHS

Videos courtesy of Catalyst Athletics.

Looking to get a lot of overhead work in today to compliment our Snatch work.  The goal in this one is to use the 10 min clock wisely to work up to a heavy 3-rep for today (notice I did not say make a new 3RM, but if it happens, cool!).  Once you are there, and at the end of the 10 min, take 5 minutes to recover, during which you will strip down the weight on the bar to 50% of the heavy 3-rep you hit (keep bars in the rig).  The next piece is not for time, it is for quality. Don’t rush through the reps, rather, look to make each rep perfect.

Scaling Options:

Snatch Balance -> to Power Snatch catch position, or lower weight to 30%

Cool Down:

Banded Bully Stretch – 1 Min per side

Banded OH stretch – 1 Min per side

Pic courtesy of Facebook. Hope everyone had a great Thanksgiving.  While the Combat PT Tent is closed in observation of the AETC Family Day, here’s a little WOD you can do at home to burn off all those extra cals!

WOD:

Deck of Cards (cardio and gymnastic-centric)

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.

Flip each card and perform the movement and the number of reps specified. Cycle whole deck.

Hearts = Burpees

Diamonds = Double Unders x 10 (Single Unders x20)

Spades = Sit-ups

Clubs = Shuttle Runs (25’ down and back = 1 run)

Jokers = Run 400m

Video courtesy of Mayhem Athlete.

Pic courtesy of UNC School of Medicine. On behalf of all of us at Joint Strike CrossFit, hope you have a wonderful Thanksgiving.

Warmup:

Grab box, light KB, and med ball

200M run w/med ball

10 KB deadlifts

10 KB Russian Swings

10 med ball squats

5 wall ball shots

10 Samson Lunges – see video below, courtesy of Infinit Fitness, NZ

Rig warmup – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows, Knee2Elbows or Kipping knee raise

Pic courtesy of X.com

WOD:

“Thanksgiving Sampler Platter”

For Time (45 Min time cap)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Then, 4 Rounds of:

8 Handstand Push-Ups

15 Kettlebell Swings (55/35)

30 Double Unders

Then, 3 Rounds of:

15 Box Jumps (24″/20″)

15 Knees-to-Elbows

Then, 2 rounds of:

20 Wall-Balls (20/14)

30 Sit-Ups

Then:

50 Burpees

Today’s WOD comes courtesy of CrossFit DTR.  This will help make sure your body is ready for all the good food tomorrow!!  Find a good pace for each section, and try to limit your rest to transition from one piece to the next

Scaling Options:

Pull Ups -> Strict Banded Pull ups -> Buddha Pull ups -> Ring Rows

Push Ups -> off bench

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

Dubs -> 60 Single Unders

KB weight -> 35/25

Med ball -> 14/10

Box height -> 20/16

K2E -> Kipping Knee raise-> laying knee raise

Cool Down:

Kneeling Shoulder Stretch on Box – 1 Min

Pigeon Pose on box – 2 Min per side