CrossFit Team Offutt Tactical Fitness

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.  Today’s WOD is a special Hero WOD designed by CrossFit HQ.  To learn more about these brave men, click on the above picture to go to the HotShots19 site.  On the site, you can also donate to support the families of the fallen heroes.  Also, we will have a bucket set out during the WOD in case you wish to contribute.

WOD:

“Hotshots 19”

• Six rounds for time of:

• 30 Air Squats

• 19 Power cleans (135/85)

• 7 Strict Pull-ups

• Run 400 meters

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Yes, I know it’s a long video.  Watch it.  See what this great community is doing to help these folks.  I dare you to feel nothing by the end of this.

Cash Out:

Active Recovery

You folks have put in some serious hard work this week.  After this awesome WOD, take time to work on recovery.  Be ready to hit it hard Monday!

S/S/S:

pic courtesy of Apache Athlete

Deadlift

Find 3 Rep Max

Post highest successful 3 rep set to Comments/LogWOD

WOD:

3 Rnds:

2 Min AMRAP Row (meters)

5 Rnds:

30 sec AMRAP GHD Sit ups

1 min rest

Score = Meters+reps

Post score to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan shows proper form for the sit up with the Rogue Abram GHD.

X-Tra Work (Done on your own outside of class time):

100 Total Banded Goodmornings

Cash Out:

10-15-10

Back Extension

Toe2 bar

Video once again courtesy of Rogue Fitness.  Matt Chan properly demonstrates the back extension on the Rogue Abram GHD.

S/S/S:

Bench Press

Find 3 Rep Max

Post highest successful 3 rep set to Comments/LogWOD

WOD:

4 Rounds: Snatch Complex;

2 Reps Overhead Squat

2 Reps Hang Power Snatch

2 Reps Snatch Grip Deadlift

Rest as needed between sets

Increase weight each round

Work up to 90% of Power Snatch weight.

Post highest successful weight used to Comments/LogWOD

Video courtesy of JoePerformanceOne.  Treat the set up and execution of these deadlifts as if you were doing a snatch rather than a deadlift.  That means, hips lower than they would be in a deadlift in the set up.  Push the knees back as you come up.  And, unlike traditional deadlift where you keep a neutral gaze, focus on one spot in front of you as you come up.

X-Tra Work (Done on your own outside of class time):

Beginner and Intermediate)

6 x 50M sprints

Rest as needed to give full effort each run

Cash Out:

Push Ups w/one hand on med ball. 3×15. Alternate hands ea rep

Video courtesy of CriticalBench.com

Spend 10 min working strict ring or bar Muscle Up

In case I haven’t mentioned, big Thank you to Shadow Coach Homar Sanchez for being the guy who stepped up and made sure the Labor Day WOD/BBQ happened.  This guy puts in a ton of work for TOTF, as do coaches Salt and Brian H.  We’re a better place thanks to you three.

Our newest addition to the coaching cadre, Justin, knocking out one of the stations at the Labor Day WOD/BBQ at the Base Lake last weekend.  Big thanks to all who came out and took part.  And very special thanks to Homar, Brian,  and Salt for running the event.  We have such a great community of coaches and athletes.  Hopefully we can do more events like this down the road.  Speaking of events, in the not too far future, we will have some very important info about TactFit Games 2.  Stay tuned!

S/S/S:

Get a Bar Muscle Up!

If you were not here Monday or Tuesday, make up that day’s strength potion.

But if you were here, review the progressions we have done so far (see below, videos courtesy of Gymnastics WOD).  Put them all together and get up on that bar!

Progression 1

Progression 2

Progression 3

WOD:

20 Wall Balls (20/14)

20 sec Hand Stand Push ups (HSPU)

200M Run

40 Wall Balls

40 sec HSPU

400M Run

Score = Time – HSPU reps (1 rep=1 second off)

Low Score wins

Post score (as time) to Comments/LogWOD

X-Tra Work (Done on your own outside of class time):

Rest

Do active recovery to prepare for Bench and Deadlift over the next two days (hint, hint)

Cash Out:

Front Lever work – 5 min

Video courtesy of CrossFit HQ

Day Two of our 3RM week.  Bring them squattin’ legs!!!!

S/S/S:

Back Squat

Set 3 Rep max

Post highest successful 3 rep set to Comments/LogWOD

WOD:

8 Min AMRAP:

20 Double Unders

20 Walking Lunges

20 Box Jumps (bounding) 24/20

Post completed rounds to Comments/LogWOD

Yep, you read it right, we will let you bound off the top of the box on these Box Jumps today.  Why?  Because this should be a FAST workout!  Your goal today, when you start a movement, go unbroken.  Can you do it?  Are you up to it?

X-Tra Work (Done on your own outside of class time):

Beginner & Intermediate)

3Rnds:

Barbell Lunge(135/85)

5 steps per leg

Drop bar, push back to beginning

Cash Out:

10 Min Squat Test

Video courtesy of Mobility WOD.

Congrats to TOTF alum Marco and Brandy Serna as they welcomed Luke Daniel Serna.  Kid looks ready to WOD! 🙂

Schedule NOTE:  Happy Labor Day!  We will only have one class today.  It will be held at 1000.  For the rest of this month’s strength cycle it will be very important to get today, Tuesday, Thurs, and Friday’s Strength pieces in.  If you cannot make today, you can make it up at the beginning of Wednesday’s class.

S/S/S:

Strict Press

Find 3 Rep Max

Post highest successful 3 rep set to Comments/LogWOD

Keep your mid-line tight through this movement as well as legs LOCKED out.  The slightest bounce turns this into a Push Press.  Not what we are looking for today.

WOD:

5 Rounds:

200M Run

7 Strict Pull Ups

10 Push Press @ 60% of Press 3RM

Post time to Comments/LogWOD

X-Tra Work (Done on your own outside of class time):

(Beginner) 3X Max Rep Ring Dips

Rest as needed between attempts

(Intermediate) 50 Ring Dips

Cash Out:

Handstand Push Up Work – 5 Minutes