On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows
Video courtesy of Runify
WOD:
For Time:
800M Run
20 Box Jump Overs (24”/20”)
10 Pull Ups
40/30 Cal Ski Erg
10 Pull Ups
20 Box Jump Overs
800M Run
Video courtesy of Train FTW.
Little up-and-down-the-mountain chipper for today. Stead the pace on the way up, and then after the Ski erg, start picking up the pace to finish strong!
Scaling Options:
Run -> 1000M row
Box height -> 20/16 -> as needed
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Barbell Warmup – With an empty barbell, complete 5 reps of: Good mornings, sumo stance good mornings, RDLs, Sumo Stance RDLs
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Compare to 5Nov
Video courtesy of Barbell Brigade.
We begin re-test week with Sumo Deadlifts. The goal is in these 5 sets of 5, go heavier per seat than you did on 5Nov. If you hit every instance of Sumo Deadlifts this cycle, then you should see an improvement in strength in this movement.
WOD:
3 Sets:
In 4 Min, complete…
75 Double Unders
15 Burpee Over Bar
Max Reps – Sumo Deadlift High Pull (95/65)
-rest 1 Min between Sets
-score = total Sumo Deadlift High Pulls
Video courtesy of Rogue Fitness.
So, in each 4 Min set, the double unders and burpee over bar are your buy-in. What counts is the number of Sumo Deadlift High Pulls you get through. That said, attack the buy-in movements with a purpose, but have some left in the tank to get good, quality SDHP reps for the remaining time.
On the Rig – Perform 5 reps of, scap pull ups, beat swings, kip swings, kipping knee raise, toe2bar
Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Front Squat, Push Press, Thruster. Put down bar, shake out arms, then in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Snatch, Power Snatch from Mid Shin. Put bar down, shake out, pick up with hands just further than thumb distance apart, feet at sumo stance, perform 3 reps of: sumo deadlift, high pull, sumo deadlift high pull
Pic courtesy of YouTube. What better way to start counting down to the New Year than with our “goodbye 2025” WOD?!
WOD:
“Good-bye 2025!”
For Time:
(Jan) 31 Thrusters (95/65)
(Feb) 28 Toe2Bar
(Mar) 31 Back Rack Lunges (95/65)
(Apr) 300M Run
(May) 31 Up/Downs*
(Jun) 30 Power Snatches (95/65)
(Jul) 31 Back Squats (95/65)
(Aug) 31 Double Unders (must be unbroken set)
(Sep) 30 Box Jumps (24″/20″)
(Oct) 31 Ab-Mat Sit-ups
(Nov) 30 Sumo Deadlift High Pulls (95/65)
(Dec) 31 Lateral Burpee Over Bar
-1 Rep for every day this year-
*Up/Downs, 1 rep = Plank, left elbow down, right elbow down, left elbow up, right elbow up (see video below)
Video courtesy of Peak Form Health Center.
As we say goodbye to 2025, we leave it with a BANG! Try to get big chunks of reps done before having to break during one movement. Don’t hit failure, but push for big chunks to get through faster.
Barbell Warmup – With an empty bar and hands in clean grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, hang power clean, deadlift
WOD:
20 Min AMRAP:
25 Hang Power Cleans (115/80)
25/20 Cal Bike
25 Deadlifts (115/80)
25/20 Cal Ski Erg
Video courtesy of CrossFit HQ.
20 Minutes is a pretty long time, so to keep yourself moving the whole time, would suggest not doing overly huge rep chunks in the hang power cleans or deadlifts. I know, the hang power clean is a pretty no-brainer as you don’t want your grip to completely go out on you, but I would apply the same manageable-chunk strategy to the deadlifts as well. With the Ski erg being a LOT of hip hinging, you will feel the posterior chain getting pretty beat up, so don’t double the pain by trying to go unbroken on the deadlifts.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty barbell and hands in Snatch grip, perform3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin
S/S/S:
3-Position Snatch (High Hang, Hang, From Floor)
On a running clock…
0:00 – 6:00, do 3 sets @75%
6:00 – 12:00, do 2 sets @80%
12:00 – 18:00 do 3 sets @85%
%s Based on 22Oct 1RM
Video courtesy of Train FTW.
Last time hitting our Snatch Complex this cycle before we re-test our Oly 1RMs. Use the allotted time per set to make sure your body is ready for every lift. Don’t rush through a set.
WOD:
For Time:
21 Ring Dips
42 Ab-Mat Sit Ups
15 Ring Dips
30 Ab-Mat Sit Ups
9 Ring Dips
18 Ab-Mat Sit Ups
Time Cap: 10 Min
Video courtesy of CrossFit HQ.
While the goal is to finish this WOD pretty fast, don’t go for broke on the ring dips if you haven’t done these a ton. Otherwise, you run the risk of hitting the fatigue point to where it will take the arms a lot of time to recovery. Rather, break up the reps into manageable chunks from the get-go. Always stop 2 or 3 shy of hitting total failure.
Scaling Options:
Ring Dips -> Stationary Dips -> Dips off box or Bench
Watch the Holiday classic, National Lampoon’s Christmas Vacation. Every time one of the below events happens, do the corresponding work…
Every time Uncle Eddy does something inappropriate — 10 jumping lunges
Every time Ellen calls Clark “Sparky” — 30 seconds mountain climbers
Every time Clark says “Griswold family Christmas” — 10 down/ups (no push-up, no jump burpees)
Every time they show the Countdown on the advent calendar — 10 push-ups
Every time Aunt Bethany gets confused — 10 lateral lunges
Every time Clark hurts himself — 12 V-Ups
Every time Todd & Margo are on camera — 10 plank shoulder taps
Every time Snotts, the dog is on camera — 5 Hollow Rocks
Pic courtesy of Nowtolove.com
Continuing with our at-home Holiday WODs done to some of the classic Christmas movies. This year, enjoy all the hijinks of the Griswold’s Family Christmas while you get a little active recovery in!
With the Combat PT Tent closed for a federal Holiday, we invite you to do this WOD at home wile watching a classic Christmas movie….
Pic courtesy of The Roar.
WOD:
Die Hard Watch-along WOD:
-:15 Sec plank whenever John McClane mentions he’s a cop
-10 Push-ups whenever anyone rides in (or on top of) an elevator
-10 Burpees If you hear the word “Nakatomi”
-20 Sit Ups when anyone sings or hums to themselves
To end the debate once and for all, Die Hard IS a Christmas movie. And I’ll die on that hill! So, in honor of that, you’re at-home Christmas Eve WOD will involve a watch-along. Follow along and earn those cookies you’re about to have 😊
Joint Strike CrossFit 