CrossFit Team Offutt Tactical Fitness

Good luck to Coach Courtland on his deployment.  Stay safe and see you soon!

This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.

OPEN:

Strength:

Front Squat: 5 sets of 3

Increase weight with each set

Post highest successful set’s weight to comments/www.logwod.com

Video courtesy of Mobility WOD.  K-Starr demoing a great mobility movement to help with that front rack position.  I don’t know, if I knew I had Front Squats to do in the workout, I may want to show up 10-15 minutes before class, find an open rack and do this mashing of the tricep head.  Why would I do that?  Oh, I don’t know.  Maybe so I’m able to control a bigger load through the whole movement?  Who knows?  Maybe you’ll get a new PR!

WOD:

“Let’s Split It”

For Time:

50 Partner Push Press* (115/85)

50 Partner Wall balls*

*Partner Push Press* = Alternating Push Press between partners (partners switch off EVERY rep) but barbell cannot be racked or touch the ground.  If the bar does, you reset your reps to zero.

*Partner Wall Ball* = Partners standing side by side at the wall. Partner 1, with the med ball, must squat down (crease bellow the hip) and then thrust the ball at a slight angle so that the ball will come down to the other partner. The ball must touch the wall above the line for the rep to count and crease of the hip below the knee. A missed rep is a wasted rep, Do Better.  Also,keep the ball from hitting the ground.  Each time the ball touches the ground, each team member mush do 5 pushups after Wall Balls.  Also, all push ups must be done before that team calls time.

So, my advice…

1. Don’t drop the Bar

2. Don’t miss on the Wall Balls

COMP:

Strength:

Reverse Hyper Ext. 4 sets of  15

Weighted Sit ups w/dumbbells,  4 sets of  15

Front Squat: 5 sets of 3

Increase weight with each set for each movement

Post highest successful set’s weight (each movement) to comments/www.logwod.com

WOD:

“Let’s Split It”

For Time:

50 Partner Push Press* (115/85)

50 Partner Wall balls*

Exactly 5min following “Let’s Split It”

3 Rounds For Time:

10 Hand Stand Push Ups

10 Double Wall Balls (20/14)

Video courtesy of Move Fitness

Post time to comments/www.logwod.com

Cash Out:

10, 1-Legged box jumps, alternate legs each jump

Video courtesy of CrossFit Believe.  Athlete Alan Joyner doing a one-legged 36″ box jump.  Find a height that works for you for your 10 reps.