CrossFit Team Offutt Tactical Fitness

Congrats to Jeff, Carly, and Chris reppin’ TOTF at the CrossFit Vise Downtown prelim 1 to Battle in the Bluffs.  Way to do work guys!

ATTENTION:  Our schedule for this week will be Mon- 0600/1630, Tues – 1000, Wed – 1000, Thurs – 0600/1130/1630, Fri – 0600/1130

WOD:

6 Rounds:

Bear complex X 2 reps (starting weight 135/95)

100M shuttle run(50M down and 50M back)

Rest 2 minutes.

Increase weight each round –  weight jumps are up to you.  If you fail at one, stay with that weight until you get it or until you run out of rounds.

Post highest successful load to Comments/LogWOD

As a reminder, one repetition of the Bear Complex is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Push Press.  You will go through this sequence twice each round.  During these repetitions, the bar can only touch the ground when finishing the back push press to beginning the next power clean.  And, when  it touches, it is only a touch and go.  any longer than one second will result in a no-rep.  A no-rep = do it again.   Note: You can combine the Front Squat and Push Press into a Thruster, as well as combine the Back Squat and Back Push Press into a Back Thruster.  Remember, for the Power Clean, you have the catch in a quarter squat, and fully open hips BEFORE going into the Front Squat.

X-tra Work:

GHD Sit Ups – 4×15

Banded Good morning 3×20

Homework (Done outside of class time on your own):

Practice hollow rocks – 10 min

Video courtesy of Team CrossFit USA.