CrossFit Team Offutt Tactical Fitness

Skill Work

15 min AMRAP

Row for meters

Rest 5 min while working on technique

WOD

15 min to find your Clean & Jerk 1 rep max

Full squat clean.  Your choice of regular jerk, or split jerk.

See?  All that work you did yesterday on technique is about to be used!

After empty bar warmup, use working sets of 7,5,3,3,2 reps.

Then, be set for 1RM

Post highest successful weight to comments/www.logwod.com

Cash Out

Shoulder band stretch

quad band stretch

2 min each

Would like to give a shout out to the newest On-Ramp class.  They started this evening.  If you are doing the evening Open Class, give these folks some lloe and cheer them on as well.  I’m sure every one of you can relate to the first few On-Ramp WODs.  This is where having the supporting community helps keep one motivated.  Make them all feel welcomed!

Skill/Strength

Clean & Jerk Practice

We will work on the full squat clean and either a split jerk (1st vid) or regular jerk (2nd vid)

Notice on both, after getting the bar up as high as possible, you will PULL yourself under the bar, into a FULL squat

WOD

“Megan”

21,15,9

Burpees

KB Swings (1.5/1 pd)

Double Unders

Cash Out

Hip flexor stretch with band

Ninja rolls

Skill work

Pose running sprinting drills

Want to see good mechanics in running/sprinting?  Why not watch the best in the world?

WOD

AMARAP 7 min

OH Lunges w/Bumper (45/25) for 15m

15 situps

Rest 3 min

AMRAP 7 min

100 m sprint

15 squats

To be the most effective, use the starting tape in the TactFit area, stop at the 100m mark, do your squats, and sprint back, then do squats,…ect

Post total rounds completed in each to comments/www.logwod.com

Cash Out

roll out back and legs

straddle stretch

3 min each

Skill/Strength

A.  Muscle Up review

We’ll go over the basics and get a feel for hanging on the rings.

Courtesy of CrossFit One World

This vid covers alot of the points we’ll go over.

Two big keys are keeping the elbows in when you pull up and lean into the transition piece.

B. Push Press review

Things to remeber:

Full hip extension

Back straight on dip racking

WOD

5 rounds for total reps

1 min each exercise;

High box jumps (36″/30″)

Muscle Up or Chest 2 Bar Pullups

PP – 60-70% of your 3RM

Rest

Post total reps and whether you went RX’d or scaled any parts to comments/www.logwod.com

Cash Out

Lacrosse ball upper body,

flagpole (lat stretch)

2 min each, each side

Skill work

Overhead Squat practice

Courtesy of CrossFit.com

I know I posted this vid a while back on the FB site, but watch the cues they give for active shoulders and look at the difference it makes.  Work the technique today because….
WOD

Every Minute On the Minute for 12 min
3 OHS
75-85% of 1RM
Post weight used to comments/www.logwod.com

Cash Out

Lacross ball upper back
Pigeon stretch on box 3 min each each side

For those who haven’t done one, watch the vid for how to pigreon pose.  Only difference is it will be on a box for a deeper stretch.  you’ll thank me tomorrow

Video courtesy of CrossFit Charlottesville

No, you’re not seeing things.  As we posted a couple days ago, we are begining to program for 5 days a week.  So today is not a rest/makeup day.  It is an actual wokrout day.  Don’t skip!  You’ll get a lot out of today!

Skill

Handstand and handwalking practice

We will work progression of the handstand –

Kip up to wall

Can do that easy?  Next kip up but  just kiss (don’t slam into) the wall with your legs, try to control, gently push away and try to hold handstand,

Then move to kipping up to hand stand without wall, with spotter

If this is successful, we’ll try some handstand walking.

Prior to the WOD, we will work more on snatches, ie, do some high hang work – snatch balance work, ect…

WOD

For time

10/8/6/4/2 Handstand Push Up

alternated with

5,4,3,2,1 Full Snatch (95/65)

Post time to comments/www.logwod.com

Video courtesy of Portland CrossFit

Watch the difference between the kid who doesn’t get very far and the guy who makes it all the way down.  See the difference?  Did the kid get active shoulders prior to going down?  No.  Did he tighten his core and keep his legs together? No.  This is not to put down this kid.  Hey, he’s trying!  But these are common faults when folks try going up into both a handstand against a wall or free-standing.  But how do we get better?  Do what he is doing and what the guy who made it all the way down did.  Keep practicing.

Cash Out

Hip flexor stretch w band

shoulder stretch w band

2 min each side for both

Come get some!

Skil

Power Clean Technique
Burgener Warm Up

Study up here (courtesy of CrossFit.com) http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

WOD

“Wittman”
7 Rounds For Time
15 KB(1.5/1)
15 PC (95/55)
15 BJ (24/20)

For a little background on the origin of this Hero WOD,go here…(from CrossFit.com)

http://www.crossfit.com/mt-archive2/007434.html
For those who haven’t done on of the Hero workouts, they are designed in honor of a fallen military member, law enforcement member, firefighter, ect…
We do them to honor their sacrafice and embrace the gift it is to be here to do these workouts.
So put your heart into this one!

Cash Out

Roll out lower back
quad stretch

We are going to be doing away with our Tuesday 1700 class.  We will continue to have our 1200 class on Tuesday, but that will be the only class for the day.

In addition, our programming will now be for five days-on, two days off per week as opposed to 3-on, 1-off, 1-on,2-off that we have been doing.

This means, other than the On-Ramp folks, Thursday will no longer be a make-up day, but an actual programmed workout day.

For further explanation, please speak to one of the head coaches.

Thank you for your continued support.

TOTF staff

Skill
50 situps
50 leg raises
On the situps, work full range of motion
For leg raise from the ground to 8-12 inches no bent knee – can use hands under lumbar to support
Goal is to go unbroken, but partition as needed.  concentrate of maintaining perfect form.

WOD
Every minute on the minute for 20 min
3 weighted pull ups
3 weighted bar dips
alternate pull-ups one min – bar dips next, then pull ups next
10  min for each total
To hold the  weight, try using either one of our bands or a weight-holding belt from the regular weight area to hold either 1 small 5 pound plate, multiple 5 pound plates, one of the regular plates, a kettle bell, ect… If anyone can procure a weighted vest, bring it in.   go as heavy as you can with good control on both the pull ups and the dips.  If you can, increase weight every set.

Video courtesy of CrossFit.com

Post heaviest successful set to comments and www.logwod.com
Cash Out
Lacrosse ball chest roll out
band stretch triceps
2 min each side for both

Look to our home page for a major announcement on programming changes for our program.  It’s the next step in the evolution….

Skill Work
Pose Running Technique;  Band Resistant 10 m sprints
We’ll work these for roughly 10 minutes, working on increasing the speed every time.

WOD
Sprints
6 x 40 m
1 min rest between each
4 x 60 m
1:30 between each
2 x 100m
2 min between each

Video courtesy of Potomac CrossFit

Work on the lean and minimizing heel strikes.

Cash Out
Hamstring band stretch 2 min each
calf stretch 2 min each
bottom of foot roll out 1 min each

New week of fun coming!  As you can see by the first part, we will be focusing on some skills over the next few weeks.  As always, the goal to make us the most well-rounded athletes possible.  This stuff will help!