CrossFit Team Offutt Tactical Fitness

As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.

WOD:

“Light Grace”

For Time:

30 Clean and Jerks (75/55)

*Goal is unbroken to go unbroken

Post time to comments/www.logwod.com

Rest 5 min Then….

“Light Fran”

21-15-9:

Thrusters (45/35)

Pull ups

*Goal is unbroken or close to it.

Post time to comments/www.logwod.com

Cash Out:

2 Attemps:

Max Unbroken Reps – Toes2Bar

Don’t make any plans for Sunday, December 2nd.  I would like all of you to come out to the Ralston Events Center (7300 Q Street) to cheer on the four women above as they will be competing in CrossFit Omaha’s Snow Bowl Open event.   I’m so proud of all that Mieke, Drea, Brooke, and Leah have accomplished since being a part of our community and can’t wait to see how well they do in the event.  I would LOVE to see a huge TactFit crowd cheering them on as well.  Who’s with me?

OPEN and COMP will be doing the same Workout today:

Pick a mobility drill- something tight; practice twice

WOD:

“Cindy”

20 min AMRAP 5 pull ups/10 pushups/15 Air Squats

Score= rounds

Post score to comments/logwod

Image courtesy of CrossFit Park City. Chris Spealler demonstrates his capability of doing an overhead squat with a human being, unknown weight.  Work on your goats today! Get stronger! Do what you thought was impossible before today! CAN!

OPEN:

Strength:

Press 5,3,2

(go 5# heavier than 26Oct)

3 min rest btwn sets

WOD:

3RFT:

5 Bench Press @ 205/150

5 Power Cleans @ 185/135

5 Front Squat @ Power Clean weight

*this will be a partner WOD. Partner 1 will be going first while partner 2 spots for the bench. Once partner 1 completes the WOD, partner 2 goes at second heat. Your coach will give you heat times (1 and 2).

Video courtesy of VSCC, Virtual Strength Conditioning Coach.  Watch as the video goes through step-by-step instruction as to how to perform a perfect power clean.

Cash Out:

Partner Pec Stretch – 1min

Banded Front Squat position stretch – 2 min per side

COMP:

Strength:

Press 5,3,2,then  drop to 5rep set and complete a set to failure (go 5# heavier than 26Oct)

3 min rest per set

Then…

Snatch 6×1 @ 90% with 30 sec rest between

WOD:

5min AMRAP:

3 Snatches @ 95/75

3 MUs

Score= reps

5 minutes later…

3RFT (2 Heats)

5 Bench Press @ 205/150

5 Power Cleans @ 185/135

5 Front Squats @ Power Clean weight

Cash Out:

Partner Pec Stretch – 1min

Banded Front Squat position stretch – 2 min per side

OPEN:

Skill:

 Rowing technique

Video Courtesy of Concept II rowing company, who has manufactured our rowing machines. This is an extremely informative demonstration as to how to execute the perfect stroke each time you row. Start the video at :49 after to jump the introduction.

Remember:

WOD:

5K Row

Video courtesy of CrossFit HQ. Angela Hart, a veteran to the Concept 2 rowing machine and official rowing trainer for CrossFit HQ, goes through some of the common flaws of rowing form.  Listen to her as she goes through the motions: watch the difference between good and bad techniques, you need all the power and endurance you can squeeze out of yourself for this 5k! Go get it!

Cash Out:

Lat Stretch – 2min per side

Mobility poster hip stretch 2min

COMP:

Skill:

Row

WOD:

7K Row

Cash Out:

Lat Stretch – 2min per side

Mobility poster hip stretch 2min

OPEN:

Strength:

Back Squat 5,3,2  (Go at least 5# heavier the 22Oct)

3min rest between sets

Post heaviest successful set to comments/www.logwod.com

Work on Bar Muscle Ups: 5 Min

Video courtesy of CrossFit HQ.  Dusty Highland going over how to master the bar Muscle Up.

WOD:

3RNDs – 10 Min Cutoff

5 Chest to Bar Pull-up

5 Back Thrusters @ 30# under BW

5 Toes to Bar

200M Run

Post time to comments/www.logwod.com

Cash Out:

Couch Stretch 2 min per leg

Banded Hamstring Stretch 2 min per side

COMP:

Strength:

Weighted Chin-Up 7x3then 1×3+

Post heaviest successful set to comments/www.logwod.com

Back Squat 5,3,2

then drop to 5rep set and complete a set to failure

(Go at least 5# heavier than 22Oct)

3min rest between sets

Post heaviest successful set to comments/www.logwod.com

Work on Bar MU: 5 Min

WOD:

3RNDs 10 Min Cutoff

5 Body Blaster (Burpee into Pullup into Knees to Elbow)

5 Back Thrusters @ BW- 30

5 Body Blaster

200M Run

Post time to comments/www.logwod.com

5 min later…

Full Alternating Tabata * –

Burpees, KB Swing (2/1.5)

Score = reps

Post score to comments/www.logwod.com

* So, the way this will work is you’ll do 20 seconds AMRAP of burpees, 10 second rest, then 20 seconds AMRAP KB Swings, 10 second rest…..this keeps going until you have completed 8 rounds of Burpees and 8 rounds of KB swings.

Cash Out:

Couch Stretch 2 min per leg

Banded Hamstring Stretch 2 min per side

OPEN:

Today will be a mobility/mash day for everyone after…

WOD:

Full (8rnds): (20 sec on, 10 sec off)

Tabata Ab Mat Sit-ups, 1 min rest

Tabata V-ups, 1 min rest

Video courtesy of Naka Athletics, who sponsors GymnasticsWOD.com.  Notice the two progressions Carl Paoli introduces, which lead up to a V-Up. Explanation as to why we have you do these seemingly crazy movements as well. Watch this video, if anything, to broaden your knowledge of movements and the reasons why we incorporate them into our WODs!

Half (4rnds):

Tabata L sits

Score=total reps

Mash Party!

After WOD: Mash Party w/ barbell

• 2 min each quad, hamstring, calve

• 2 min ea shoulder and pectoral

• 2 min each tricep

Cash Out:

Static Stretching 5 minutes

COMP:

WOD:

Full (8rnds):

Tabata  GHD, min rest

Tabata Toe2Bar, min rest

Half (4rnds):

Tabata L sits from Pull Up Bar

Score=total reps

Mash Party!

After WOD: Mash Party w/ barbell

• 2 min each quad, hamstring, calve

• 2 min ea shoulder and pectoral

• 2 min each tricep

Cash Out:

Static Stretching 5 minutes

In Honor of Veterans Day, we will only have one class today at 0900

OPEN:

Strength:

Deadlift – 5,3,2

3 min rest btwn sets.

 Start with last weight used on 1Nov

Post weight used in set of 2 to comments/www.logwod.com

WOD:

4 Rnds For Time

10 Split Snatches(alternate feet every rep) 135/95

100M Sprint

Post time to comments/www.logwod.com

Video courtesy of Northstate CrossFit.

Cash Out:

Overhead Banded Shoulder Stretch -2m per side

Hang from PU bar 90 sec

COMP:

Strength:

Romanian DL 3×8 heavy sets

Post heaviest weight used to comments/www.logwod.com

Deadlift 5,3,2, drop to 5rep set and complete a set to failure

3 min rest btwn sets.  Start with last weight used on 1Nov

Post weight used in set of 2 to comments/www.logwod.com

WOD:

4 Rnds For Time

10 Split Snatches(alt feet every rep) 155/105

100M Sprint

Post time to comments/www.logwod.com

Cash Out:

Overhead Banded Shoulder Stretch -2m per side

Hang from PU bar 90 sec

Get Ready For Another Girl WOD!!

OPEN:

Strength:

Snatch 1.1.1.1.1.1

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

WOD:

“Isabel”  -30 Snatches for time

135/95

Post time to comments/www.logwod.com

Cash Out:

Banded Groin Stretch

Video courtesy of Mobility WOD

COMP:

Strength:

Snatch 1.1.1.1.1.1

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

WOD:

“Heavy Isabel”

30 Snatches for time

165/115

Post time to comments/www.logwod.com

Cash Out:

Banded Groin Stretch

OPEN:

Strength:

Behind The Neck Push Press 7×3, Then 1×3+with same weight of 7th set (all regular grip)

– Go 5# heavier than 16Oct

2 min rest btwn sets

Post heaviest successful set to comments/www.logwod.com

WOD:

For Time:

100 Hand Stand Push Ups

800M Run

20 min Cutoff

Post time to comments/www.logwod.com

Video courtesy of Practice CrossFit.  Notice the different progressions available for each athlete: regardless of your level of athleticism, you can do one of these progressions. Get bigger, badder, better!!

Cash Out:

Hand Stand Hold – 3 holds for 1 min each

COMP:

Strength:

Behind The Neck Push Press 7×3+3+ (regular grip) – Go 5# heavier than 16Oct

2 min rest btwn sets

Post heaviest successful set to comments/www.logwod.com

Weighted Ring Dips 6×5 then 1×5+

2 m rest per set

Post heaviest successful set to comments/www.logwod.com

WOD:

5min AMRAP:

3 Snatches @ 95/75

3 MUs

Score=rounds

Post score to comments/www.logwod.com

Five min later….

For Time:

100 Hand Stand Push Ups

800M Run

20 min Cutoff

Post time to comments/www.logwod.com

Cash Out:

HS Hold 3×1 min

50Toe2Bar

OPEN:

Skill:

Double Under work

Spend 10 minutes getting comfortable with DoubleUnders

Video courtesy of CrossFit Front Range.  Chris Spealler hitting on some good points.  Keep the shoulder and arms relaxed, focus on a spot, and find your rhythm.

WOD:

1200M Run

300 DUs

1200M Run

30Min cutoff

Post time to comments/www.logwod.com

Cash Out:

Heel cord Mash

Video courtesy of Mobility WOD.  This should look familiar as we did it last week.

COMP:

Skill/Strength:

10 min Turkish Get Up work

WOD:

1200M Run

300 DUs

1200M Run

30Min cutoff

Post time to comments/www.logwod.com

Cash Out:

Heel cord mash