CrossFit Team Offutt Tactical Fitness

S/S/S:

Pic courtesy of CrossFit Oahu

 

Split Jerk from Rack 8×1 @ 83% of 1RM

 

Set starts every minute

 

Post weight used to Comments/LogWOD

 

Video courtesy of Mobility WOD.   With as much as we have to get through to get you prepped for the jerk, we won;t have time in class to do the above mobility piece, but I HIGHLY suggest you make it in 10-20 minutes before class and do both movements K-Starr shows you.  These will be key to proper hip and spinal position as well as opening up the shoulders to allow you to hit the most secure active shoulder position with the weight overhead.  Who doesn’t want a stable active shoulder when you have weight overhead?  I’ll tell you who.  The person who likes having a bar crash on their head.

 

 

WOD:

3 Rounds for Time:
-10 Jerks from the back (135/95)
-50 Double Unders

 

Post time to Contacts/LogWOD

 

Video courtesy of CrossFit Minneapolis.  For the Jerk from the back, you have to show an actual jerk, meaning after you start driving the bar up, you must drop back under the bar.  You can do power jerk (as in the video) or split jerk.  Just remember, this is for time, so doing power jerk would result in faster turnover on reps.  Important note:  take care on how the bar lands on your back.  First off, don’t let it hit too high on you, as that will jack up your neck, but don;t aim too low or you’ll lose the bar.  Aim for the pocket the traps make.  Next, bend the knees as the bar makes contact to absorb the shock.  now, from a strategy standpoint, as you absorb the shock, you could drop right into the dip of your next rep.  Just make sure this is done safely.

 

 

Cash Out:

-Lunge with 1 dumbbell Overhead x 5 reps each side for 3 rounds

-Hang from bar – 3 min total

Video courtesy of Kevin Neeld

 

 

Firebreather Piece (Done on your own outside of class time):

Rest

(Read: Mobility.  If you are skipping this, you’re fooling yourself.  If you feel you are at the level to be a Firebreather, then you should know the importance of mobility.  To skip it is to tempt failure)

Happy Late Birthday to the most enthusiastic and bad-ass coach we have, Mieke Oostveen!  And big thanks to all of the 0600 who did the 26 Birthday Burpees with her yesterday.

 

 

S/S/S:

Clean 8×1 @ 85% of C&J 1RM

Set starts every 90 seconds

Post weight used to Comments/LogWOD

Pic courtesy of OW Resource.

Keep shoulders over the bar (not rounded), push knees back, when you hit close to the top of the thigh EXPLODE up with hips and high shrug, get triple extension (ankles, knees, hips), pull yourself under the bar, catch in a strong bottom of a front squat position.

 

 

WOD:

Tabata Handstand Push Ups

1 min break then…

1 Timed LAP (all the way around the track)

 

Score = Total Reps – 1 point for every 20 seconds of your run

 

Post score to Comments/LogWOD

 

For your Hand Stand Push Ups, you can use Kipping or Strict, whichever works better for you.

 

 

 

Cash Out:

Stationary dips 4×12

Clean Pulls @ 120% of 1RM -4×5

 

 

 

Firebreather Piece (Done on your own outside of class time):

Four sets for times of:
500M Row
50 Double-Unders
20 GHDs
Rest 5 minutes

Pic courtesy of Picket Fence Paleo.  Please join us the Saturday at the Pointe in Capehart Housing for our end of the 30-Day Paleo Challenge Pot Luck.  Show time will be 1 pm.  Only rule is, you have to bring a Paleo dish.  We will be announcing the winners of the Challenge as well.  Come, hang out with good folks.  Eat some good food.  #Community

S/S/S:

Snatch High Pull + Snatch

8×1+1 @ 83% of Snatch 1RM

 

Set starts every 90 seconds

 

Post weight used to Comments/LogWOD

 

 

Videos courtesy of Bob Takano.  Example of the Snatch High Pull

 

 

Example of the Full Snatch.  Here Greg Everett nails 132 kilos, or 291 pounds.

 

So, today every round you will perform one Snatch High Pull, have the weight come to the ground, and then do one full (read: Squat) Snatch.

 

 

WOD: “20/20³”

20min AMRAP:

20 Abmat Sit-ups

20 Sumo Dead lift High Pulls (75/55)

20 Calorie Row

 

 

Post rounds complete to Comments/LogWOD

 

 

Remember, with an AMRAP, goal is to keep the body moving at a constant pace through the entire time.  Come out of the gate too fast, and you’ll be sucking wind before you know it.  Go too slow, you won;t get as much work done as you possibly could.  Find the sweet spot.

 

 

Cash Out:

-Back Extension on GHD 3×10

-Banded Overhead stretch – 2 minutes per side

Video courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.  Remember,w it these, you are essentially curling your spine in a ball one vertebrae at a time, and then extending back out.  The whole time, the hips stay open.

 

 

Firebreather Piece (Done on your own outside of class time):

One arm Snatch – Find 1 RM

You can use Kettle Bell, Barbell, or Dumbbell.  Shooter’s choice.

Congrats to our most recent class on On-Ramp Grads!  Welcome to the family, folks!

 

 

S/S/S:

Front Squat
8×3 @ 78% of your 1RM

Set Starts on the minute

 

 

Post weight used to Comments/LogWOD

Video courtesy of Mobility WOD.  Prior to the start of your front squats, do the banded wrist stretch showed at the 6:25 mark.  Do this for one minute per wrist.

 

 

WOD:

4 Rounds For Time:
200M run
15 Burpees Broad Jumps – 6′ (long side of mat)

Post time to Comments/LogWOD

Video courtesy of Team CrossFit USA.  For today’s broad jump, you only need to jump the distance of the long side of one of the mats on the floor (6 feet).  If you want to keep from having to jump all the way across the gym, once you land, turn around and do a burpee, and jump back to your starting point.

 

 

Cash Out:

Banded calf stretch 2 min per side

Banded Front Squat stretch 2 min per side

 

 

Firebreather Piece (Done on your own outside of class time):

Every minute, on the minute, for 5 minutes:

3 Power Cleans (135/95 lb)
5 Chest-to-Bar Pull-Ups

On May 27th, our newest future CrossFitter was born.  Kyle and Jen Gundrum welcomed Ariana Lynn Gundrum to the world.  Congrats guys!

WOD:

Bear Complex

Without stopping or dropping the bar, complete the following sequence, seven times:

• Power Clean;

• Front Squat;

• Push Press (have bar land behind head, in rear-rack position);

• Back Squat;

• Back Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Post highest successful round weight to Comments/LogWOD

Video courtesy of CrossFit One World.  Since your goal is highest load accomplished for a round, and you have 5 rounds to do this, I’d suggest do your first round with something relatively light so you get one round successfully under your belt.  And for the front squat and push press, they can be combined into a Thruster.  Same with the Back Squat and Back Push Press.  Just know, when you finish the back push press (or back thruster if it was combined with the back squat), as you come back to the front rack, unless you are done with a round, you only want to tap the bar on the floor and then go into your next rep.  Do not separate from the bar until you have finished a round.  Rest as needed between rounds.

Cash Out:

Roll out back, butt, hamstrings, calves, quads, forearms

Firebreather Piece (Done on your own outside of class time):

3 Rounds For Time:
25 Hand-Release Push-Ups
50 Double-Unders