Before going to singles, do 4 warm up sets; set of 8 with an empty bar, follwed by sets of 5, 3, and 2. Let the feel determine weight. Go up if technique feels good.
Video courtesy of Team USA. Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team, teaches The Snatch
Cash Out:
-Reverse Hyper extensions – 4×18
-Super Squat Hip Sequence
Firebreather Piece (Done after class):
3 sets of
Snatch High Pulls x 1.1.1 @ heaviest successful weight from today’s 10 singles
3 rounds not for time:
10 Chest to Bar Pull Ups
10 Handstand Push Ups
Dusty Hyland of CrossFit Gymnastics gives instruction on how to master the bar muscle-up.
I know these are high skill level moves. And for those who have never done them, I want you at class. Why? So you can work the scale options to get you closer to doing them.
Usually I don’t do this, but I will list out the scale options so you can find a good starting point to get you to bar muscle ups.
Scaling Option A is 2 Jumping MU to 1 Bar MU. To set up for jumping bar muscle ups, use the adjustable pull-up bars on the WEST wall. Adjust it so that it is the height of the athletes elbow height when arm is overhead. We do not want the bar to be lower than raised elbow height FOR SAFETY. If an athlete cannot jump and pull themselves up to that height, it is likely that it may not be safe for them to have their body weight on top the bar. Again this is for SAFETY and looking out for our athletes.
Scaling Option B is 3 Ring MU to 2 Bar MU. Scale accordingly. If an athlete has some Bar Muscle Ups, but not many; They may attempt bar muscle ups and switch to Ring Muscle Ups when failure has been reached on the bar. However… If then complete an odd number of Bar Muscle ups, their number will be rounded down to an even number. Example: Bob completes 3 Bar MU and needs to switch to Ring MU. His tally is rounded down to 2 and he must finish 12 Ring MU.
Scaling Option C is 2 C2B Pull-ups and 2 Stationary Dips to 1 Bar MU. Again if an athlete who may have a few bar muscle ups wants to attempt them, they are allowed to. Then if they hit failure/ a sticking point they can change to scaling option C. Example: Bob gets 3 Bar MU. He can then switch to Scale C and perform14 C2B Pull-ups and 14 Stationary Dips.
Cash Out:
-False Grip Pull Ups – 3×8
Video courtesy of Gymnastics WOD
-5 min pistol work
Firebreather Piece (Done after class):
3 Sets:
Touch and Go Squat Clean x 5 reps
Rest 2 min
(Use 50-60% of 1RM clean)
*After each round of completing both Cleans and Ring Dips, do one 20M run (10M down, 10M back). Treat the run as a recovery period
Cash Out:
3×12 Strict Toe2Bar
Firebreather Piece (Done after class):
4 Rounds:
L-Sit –max hold
25 yd low prowler push (no weight on prowler)
Video courtesy of Fit Cast. Keep your hips low and arms fully locked out. Keep driving through.
Big thank you to Coaches Stuart, Sammy, Whitney, and Anna for being our instructors for the USAW Level 1 Sports Performance Coach Certification Course. Not only did all those who attened learn some better techniques for the Olympic lifts, us coaches who attended will use the knowledge gained to make all the rest of the TOTF athletes better lifters, in turn, making us fitter. CAN!
There will be no 0900 class today due to the USAW Olympic Lifting Cert. The TactFit area will be closed all day Saturday and until 1600 Sunday. There will be a Last Second Sunday running of 13.2 at 1630.
Video courtesy of San Francisco CrossFit. The dream team with tips and preps for 13.2
Scheduling note: Due to the USAW Level 1 Sports Performance Coach Certification Course, the Saturday 0900 class is cancelled and the TactFit area will be closed off from 0830-1830 Saturday and 0830-1600 Sunday. For those looking to do The CrossFit Open WOD one last time, I will be in the TactFit area and will run a class at 1630. We apologize for any inconvenience
Don’t forget! We’ll be doing a “Friday Night Lights” session at 1930 for those looking to take another (or first) crack at 13.2
Day 43 of the 100-Day Burpee Challenge!
In just one week, we’ll be halfway done!
Strength:
Press – 3 sets of 5 (same weight all three sets)
Add 2.5-5 pounds from what you used on 28Jan (click here for a refresher)
Today we’re going to combine portions of two of the “Girls” or CrossFit Benchmark WODS. By themselves, these WODs are fun enough. But put them together, whoa momma!
5 minutes As many Rounds As Possible of:
“Cindy”
5 Pull ups, 10 Push Ups, 15 Air Squats
Rest 2min
Grace – 5min Cut off
30 Clean & Jerks (135/95)
Add completed full rounds of Cindy to your reps completed of Grace = Score
Scheduling note: Due to the USAW Level 1 Sports Performance Coach Certification Course, the Saturday 0900 class is cancelled and the TactFit area will be closed off from 0830-1830 Saturday and 0830-1600 Sunday. For those looking to do The CrossFit Open WOD one last time, I will be in the TactFit area and will run a class at 1630. We apologize for any inconvenience
With the above scheduling note being said, those wanting to do 13.2, you have the three classes today, Friday Night Lights session at 1930 Friday night, and as mentioned above, we will run one last session Sunday at 1630. IF you can’t get in at any of those times, talk with the coaching staff to set up a time Thursday or Friday.
Day 42 of the 100-Day Burpee Challenge!
Do it after the WOD for sure!
WOD:
Workout 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box
Notes
Please be sure to watch the entire workout instruction video (above) for full details.
Video courtesy of CrossFit HQ
This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.
Every rep counts in this workout. Credit will be given for partially completed rounds.
Below pics courtesy of CrossFit HQ
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body.
A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed.This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box.
You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
Cash Out:
Back Extension – 3×10
Heel Cord mash – 2 min per side
Overhead Banded Shoulder stretch – 2 min per side
Firebreather Piece (Done after Class):
Focus on weaknesses presented in the open WOD. Do more mobility work!
Scheduling note: Due to the USAW Level 1 Sports Performance Coach Certification Course, the Saturday 0900 class is cancelled and the TactFit area will be closed off from 0830-1830 Saturday and 0830-1600 Sunday. For those looking to do The CorssFit Open WOD one last time, I will be in the TactFit area and will run a class at 1630. We apologize for any inconvenience.
Day 41 of the 100-Day Burpee Challenge!
Break them up however you need to, just get them done!
*Band resisted strict pull ups: step 1) place heavy KB/DB beneath pull up bar. Step 2) tie band around KB/DB. Step 3) step inside band and pull over hips. Step 4) grab bar and pull chin above bar. When in doubt, keep pulling…
**Submaximal Box Jumps means , 4 inches LESS than your max box jump. A man with a 36″ box jump will do 32″
For the Ring Rows, the goal is strength, not speed. Find an angle that will make this challenging for you rto keep your body straight. The further away your feet go, the harder it will be.
As the name says, “Bulldoze” through this WOD. Keep rolling right through, even if you’re tired. Do. Not. Stop.
Cash Out:
Couch stretch x2 min per side
Mash forearms/role out back
Firebreather Piece (Done after class):
Front Squat 8×3 @ 85%
Mobility Work: Shoulder Band Stretch 3 rounds of 2min ea side
Post weight used to Comments here and to your entry in LogWOD.
The goal here is after you hit one rep, keep going as long as you can with good form. The weight cannot stay on the floor for more than a one count (one-one thousand), and your hands cannot come off the bar. So, should you pause more than one second, lose grip, or form breaks down (if your set up does not look like the above picture, your form is breaking down), your set has ended. Push yourself as far as you can safely. Grind through it!
WOD:
“Whirly Bird”
For Time:
5-5-3-3-2-2 Push Press (185/115)
50-50-30-30-20-20 Single Unders (Double Unders for Firebreathers)
Goal = move Large Loads Long Distances Quickly. This means you need to select a weight for the WOD that you can get for 5reps on the first round, but with difficulty. Push presses will be done out of the rack. The jump rope is the recovery period. Strategize accordingly
Video courtesy of Gymnastics WOD. A common error I see when we do rope drills are folks get so wound up on trying to spin the rope quicker, that they don’t establish a rhythm. They can’t “hear” what the rope should sound like when they do either single or double unders. Try doing the drill shown here to find that timing. Once you can get that feeling, you can learn how to stay on a constant pace with your rope instead of just trying to spin as fast as you can and hope for the best. As we mentioned above for strategy, the rope work should be your recovery period.
Cash Out:
Calf Stretch x 2 min per side
Banded Overhead stretch x2 min per side
Firebreather Piece (done after class):
In under 20 min
4 Rounds:
4 Bench Press @ 185
Max unbroken kipping Handstand Push Ups
4 Clean & Jerks @ Bodyweight
SCHEDULING UPDATE: Due to Late Reporting on base, the 0600 Open class and 0700 On-Ramp class have been cancelled. As of right now, the 1730 Open class is still on. Sorry for any inconvenience.
Don’t forget all you registered for the Open, you will have today’s class, and 0900 and 1500 Sunday to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score. Out goal is to do this all 5 weeks of the Open.
Day 37 of the 100-Day Burpee Challenge!
guess what, you can knock these out in the first part of today’s WOD. Yay you!
CrossFit Team Offutt Tactical Fitness 