Pic courtesy of Office Holidays.
In observance of the AETC Family Day, no WOD is scheduled. If you make it in to the Combat PT Tent (holiday hours today), make up any WOD you missed last week, or make today a mobility day for yourself.
20220901
Warmup:
8 Cals Ski Erg
10 PVC Pass thrus
10 PVC around the worlds
10 PVC OHS
10 Over & backs
10 Squat2Stands
10 Thoracic High Fives
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
S/S/S:
Overhead Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics. Our Squat this cycle is focused on making you more comfortable at the bottom catch position for a Squat Snatch. Getting stronger and more efficient in the Overhead Squat will not only help you stabilize your catch position in the Snatch, by reinforcing a secure Overhead position, this will translate over into the shoulders having more strength in the end range of any OH pressing motion.
WOD:
Tabata Cardio:
20 seconds work/10 seconds Rest x 4 Min – Rower
Rest 1 Min
20 seconds work/10 seconds Rest x 4 Min – Echo Bike
Rest 1 Min
20 seconds work/10 seconds Rest x 4 Min – Ski erg
Do all for Cals
Score = Total Cals
Video courtesy of Invictus Fitness.
Sure, on paper, working for 20 seconds at a time seems easy. But after a few rounds, you’ll understand why Tabata WODs are so effective. You will push your limits in these movements!
Cool Down:
Banded OH stretch – 2 min per side
Couch Stretch – 2 Min per side
20220831
Warmup:
Bear crawl 30’ and back
Seal walk* 30’ and back
Walking lunge 30’ and back
Side lunge 30’ and back
Inchworm 30’
10 Twisting pushups
10 Scorpions
10 Kneeling lat stretch
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
S/S/S:
Floor Press
5X5
Increase weight ea set
Video courtesy of CrossFit HQ. This cycle, our pressing movement will be the Floor Press. The Floor Press is a great movement is the gym you are in does not have that many benches (like our Combat PT Tent) but has a good number of Squat Racks or floor space. The uniqueness of the Floor Press is also it makes you stay far away from trying to bounce the bar at the bottom. You need to have full tension on the bar at all times! Look to find a starting weight where the last rep is pretty challenging. Then look to increase the weight each round where the last round, the 5th rep is a real struggle.
WOD:
16 Min AMRAP:
50′ Dual KB Front Rack Walking Lunge (53/35)
21 Push Press (115/80)
12 Pull Ups
Video courtesy of Train FTW. One word for today’s WOD – Grind! Just know for the next 16 Minutes you are going to continually push yourself to keep moving. Once you have that mindset, you’ll crush this one! Although the optimum thing would be to go unbroken on every movement, I would maybe think of a very quick break halfway through every movement. This may help delay the onset of fatigue
Scaling Options:
KB weight -> 35/25 -> as needed
Bar weight -> 95/65 -> as needed
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Cool Down:
Doorway Stretch – 1 Min per side
Banded Bully Stretch – 1 Min per side
20220830
Warmup:
Grab light KB and rope
200M jog
50 Single Unders
5 KB deadlifts
10 kickers per leg
30 high-jump single unders
10 Spider-Man Lunge w/twist
10 KB Russian swings
20 double unders or 3 attempts
Barbell warmup: With an empty bar, and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/elbow pull, high hang power clean, hang power clean
WOD:
5 Rounds of:
In 4 Min, complete
100M sprint
5 Hang Power Cleans (135/95)
10 Wall Balls (20/14)
15 Am. KB Swings (53/35)
Max Reps – Double Unders
-2 Min Rest Between Rounds
Score = Total Double Unders
Video courtesy of Train FTW.
So, you should get roughly a minute to minute and a half each round for dubs. That said, you need to move fast through the “buy-in” movements without it being a full-blown sprint (I mean, what is the point of finishing the buy-in in 90 seconds if you aren’t able to breath well enough to do dubs until the 3:30 mark). And yes, this is one of the days where there is no scale for the dubs. For those who are still working on dubs, you will get some good practice time in and maybe even hit your first double under!
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
MB weight -> 14/10 -> as needed
KB weight -> 35/25 -> as needed
Double Unders – No scale
Cool Down:
Calf Stretch on Rig – 1 Min per side
Iron Cross – 1 Min per side
20220829
Warmup:
Grab 15/10# plate
2 Rounds:
10 Plate Ground2Overhead
10 Plate around the worlds
10 Plate Squats
10 Plate OH lunge
Then…
30-sec cobra hold
5 Cobra to Hip Snap
On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar
Barbell Warmup: With an empty bar and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, BTN Push Jerk, Hang Power Snatch, Snatch Pull, Power Snatch, OHS
S/S/S:
Snatch Pull + Power Snatch + Overhead Squat
3@60%
3@65%
2@70%
Sets start every 3 min
% Based off 11Aug 1RM
Video courtesy of Mindset & Weightlifting By Mona. Our new Strength Cycle begins with our new Snatch Complex. This complex will give us a chance to work your first and second pull for the Snatch, dial in the Power Snatch, and get a little extra OHS work. 1 rep of the Complex consists on a Snatch Pull, followed by a Power Snatch, and finished with an OHS. Between the Snatch Pull and Power Snatch, make sure to let the bar come to a complete stop on the ground, allowing you to re-set your hips for the Power Snatch. Once the Power Snatch is complete, stand all the way up with the bar locked out overhead, and complete one OHS.
WOD:
For Time:
60 Toes-to-Bars*
* Starting at 0:00, perform 8 burpees at the start of each minute
– Time Cap = 10:00
Video courtesy of Breazeal Gymnastics. Be as efficient as you can on the burpees to allow as much time as possible per minute to get in your Toe2Bars. With the time cap of 10 minutes, the goal is to get big sized chunks done every time your bands are on the pull up bar. So, this will bring an interesting choice in your approach to the reps. Do you go for quick sets with fewer reps or try to go for one long set?…decsions, decisions…
Scaling Options:
Toe2Bar -> 1-Legged Toe2Bar* -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups
Video courtesy of FitKAFAlar
Cool Down:
Cobra pose – 2 Min
Scorpion Pose – 1 Min per side
20220826
Warmup:
200M Jog
10 Kickers per leg
10 Squat2Stands
10 Thoracic High fives
10 Spider-Man Lunge w/twist
10 Pushup 2 Downward Dog
10 V-Ups
On Rig:Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)
Barbell Warmup:With an empty barbell, complete 5 reps of: Good mornings, Back Squat, Elbow rotations, Front Squats, Push Press, Thruster, hang power clean, Power Snatch, OHS. Grab KB and perform 5 KB Deadlifts, 5 Russian Swings, 5 Am KB Swings
Pic courtesy of the 56th FSS. This workout is dedicated to the 13 servicemen who lost their lives in Kabul, Afghanistan on August 26, 2021 by a suicide terrorist bombing at the Kabul airport, while evacuating both military and civilian personnel out of the country. The Rep Scheme represents the ages of the 13 service members killed in action. The Combat PT Tent will run this event from 0600-0900 today.
WOD:
“Kabul 13”
For Time:
20 Deadlifts (75/55)
23 Hang Power Cleans (75/55)
31 Front Squats (75/55 )
23 Push Presses (75/55 )
22 Box Jump Overs (24/20”)
20 Butterfly Sit-Ups
20 Reverse Step Lunges
20 Pull-Ups
23 Goblet Squats (53/35 )
25 American Kettlebell Swings (53/35 )
22 Power Snatches (75/55 )
20 Overhead Squats (75/55 )
22 Thrusters (75/55)
Perform 13 Burpees after each movement.
This WOD can be done solo or with a partner, partitioning the movements any way you want (just must finish one movement’s reps before moving on), except the burpees. The burpees are done together
Scaling Options:
Bar weight -> 65/45 -> as needed
Box height -> 20/16 -> as needed
Pull ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
KB weight -> 35/25 -> as needed
Cool Down:
Thread the Needle hold – 1 Min per side
Pigeon Pose on Box – 1 Min per side
Hamstring Stretch on box – 1 Min per side
Video courtesy of Tampa Strength
20220825
Warmup:
2 Rounds:
250M Row
8 Box Step ups at 3rd height
10 Iron Cross
6 Step ups/jump at 2nd height
10 Knee hugs to lunge
4 step ups/jumps to 1st height
20 Calf pedals in down dog
WOD:
For Time:
1000/800m Row
25 Box Jump Overs (30/24”)
1000/800m Row
50 Box Jump Overs (24/20”)
1000/800m Row
75 Box Jump Overs (20/14”)
Video courtesy of Misfit Athletics. Some good tips for the higher box jump overs in today’s WOD.
Suggested approach to today would be steady-state pace on the row and then attack the jump overs.
Scaling Options:
Box height -> as needed, as long as height decreases each time
Jumps overs -> step overs
Cool Down:
Pigeon Pose on Box – 1 Min per side
Roll out back – 30 slow and controlled passes
20220824
Warmup:
50 Single Unders
5 Inchworm pushup+air squat
30 high-jump single unders
10 Spider-Man Lunge w/twist
10 Huggers
20 double unders or 3 tries
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings Kipping Knee Raise, Toe2Bar
Barbell W/U: With an empty barbell and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug, high elbows, high hang muscle clean, high hang power clean, front squat, hang clean, clean from mid-shin
WOD:
On a 20:00 Clock…
0:00-4:00 –
Work up to a Heavy Clean
4:00-6:00 – Rest
6:00-10:00 –
AMRAP 4:
Burpee to 6” target
10:00-12:00 – Rest
12:00-20:00 –
3 Rounds For Time:
30 Double Unders
15 Wall Balls (20/14)
8 Toe2Bar
Score each section separately
Video courtesy of Train FTW. Some good examples of the Burpee to 6″ target.
A nice little 3-parter for today. We begin with a bit of strength work, but under a short clock. Notice the instructions say work up to a heavy single. With the time being 4 min, I am not expecting you to shoot for a new 1RM. Heavy for today. And you can do Power Clean or Squat Clean. For part 2, looking to try our limits in moving our body in space. Another short time domain, so make your movements count. For the final piece, the quicker you move, the better your score. To do this, stay smooth and steady on the dubs, aim for unbroken or 8/7 on the wall balls, and either unbroken or 4/4 on the Toe2Bars. Remember, that last section is an 8-min time cap!
Scaling Options:
Dubs -> 60 Single Unders
MB weight -> 14/10 -> as needed
Toe2Bar -> Kipping Knee Raise -> strict knee raise -> Laying T2B -> V-Ups
Cool Down:
Doorway Stretch – 1 Min per side
Calf stretch on rig – 1 Min per side
20220823
Warmup:
200M jog
5 push-ups on top of DBs
10 Kneeling Lat stretches
10 Squat2Stands
10 Thoracic High Fives
10 Huggers
2 Wall Walks
On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows)
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell W/U: With an empty barbell and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, Behind The Neck Push Jerk, High Hang Power Snatch, Hang Power Snatch, Power Snatch from mid-shin
S/S/S:
EMOM 12:
Min 1 – 10 Push Up w/Renegade Row
Min 2 – :30 Handstand Hold
DB weight – athlete chooses load
Video courtesy of WOD Star. This shows the order for the Push Up w/Renegade Row. One rep = 1 Push Up, row one arm, row the other arm.
Our strength/skill piece will prime up the shoulders and back for what is coming in our WOD today. In both movements, core engagement is needed to keep your body in the correct position. Don’t let it relax or you risk unneeded back and shoulder strain
WOD:
8 Rounds For Reps:
:20 Pull Ups
– Rest :10
:20 Power Snatch (115/80)
– Rest :10
Video courtesy of Train FTW. Key to a good score and walking out of today’s WOD without being in pain is fast, efficient reps. With only 20 seconds to work, we want to move quickly, but no get our bodies out of place. If you plan on cycling the snatch, as seen in this video, have the hips set low on the first rep, but a bit higher on the subsequent reps to help with speed. Now, with that said, I don’t want folks to have their butts high in the air and turn the first piece of each snatch into a stiff leg deadlift. Still bend the knees once the bar goes past your knees.
Scaling Options:
Renegade row push-ups -> push ups w/knees on ground
Handstand Hold -> Pike holds on box -> Hand Plank hold
Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows
Bar weight -> 95/65 -> as needed
Cool Down:
Lat stretch on rig – 1 Min per side
Banded Bully Stretch – 1 Min per side
20220822
One more week before we start our next strength cycle. This week we’ll continue with added skill work and some challenging WODs, which will conclude with the “Kabul 13” Here WOD on Friday.
Warmup:
Jog 30’ and back X 4
Butt kickers 30’ and back
Side shuffle 30’ and back
A-Skip 30’ and back (see video below for A & B Skip, courtesy of Runify)
B-Skip 30’ and back
Calf stretch in downward dog x 30 seconds
Spider-Man Lunge 30’
S/S/S:
400M Run:
3 attempts to set new PR for 400M run
This can be done at the track or on the 400M path at the Combat PT Tent. Rest as needed between attempts.
Today we get a chance to get a running distance short enough that we can go into sprint mode, but long enough that it will push our cardio limits if we go all out. As stated above, rest as needed between attempts so you are fully recovered each time, BUT, don’t wait so long that the muscles get too cold to go full-go again
WOD:
“Death By Bike”
EMOM for as Long as Possible:
Start w/3 Cals on Bike for first minute
Add 2 Cals every minute
Go until you cannot finish Cals in a given minute
Score = successful minutes
Video courtesy of The Ready State. Some good tips of how to maintain body position when you get tired.
Time to push the thresholds of your aerobic capacity! What better way than with a “Death By” WOD on the bike?! Take the first few minutes to get your form dialed in and slowly increase the pace.
Scaling Options:
If no bike, go with rower (start at 5 Cals)
or
Ski Erg (Start at 3 Cals)
Cool Down:
Couch Stretch – 2 Min per side
Half kneeling hamstring stretch – 1 Min per side
Video courtesy of Specifik Performance
Joint Strike CrossFit 