CrossFit Team Offutt Tactical Fitness

It’s here folks!  Be here by 0900, Sunday for the start of the 2014 TactFit Games!!!!!

 

WOD:

To keep on our on-going prep for the 2014 CrossFit Open, today we take a trip back to 2012…

 

2012 Regional Indiv Event 4

For Time:

50 Back Squats (135/95)

40 Pull Ups

30 Shoulder-To-OH (135/95)

50 Front Squats (85/65)

40 Pull Ups

30 Shoulder-to-OH (85/65)

50 OH Squats (65/45)

40 Pull Ups

30 Shoulder-to-OH (65/45)

 

40 minute cut off

 

Post time to Comments/LogWOD

 

 

Video courtesy of CrossFit HQ.  The only difference to what you see in the video and what you will do on Saturday is you don;t have to move your bar from one area to another.  You can stay in the same area for the whole WOD.

 

 

X-tra Work:

1 Minute of each:

 Roll out Thoracic

Back Extension off Foam Roller

Cat/Cow Stretch

Child to Cobra

One Arm Reach Through

Rainbows

T-Openers

Video courtesy of Craig Valency

 

 

Homework: Come to the 2014 TactFit Games on Sunday!

As promised, here are the details of WOD 1.  All but the final WOD will be revealed at the start of the event.

WOD 1- “TEAM 55th”

INSTRUCTIONS: 15 minute time limit

 

PART I – Men will complete 55 Ground-to-Overheads at 135 (Scaled: 95) while women complete 55 Toes-to-Bar (Scaled: Knees-to-Elbow).  Reps can be broken up any way the respective duos want.  When both pairs have completed their work, the pairs will conduct a 200m fireman carry with males paired and females paired

 

PART II – Men will complete 55 Chest-to-bar pull-ups (Scaled: Chin Over Bar) while women complete 55 deadlifts at 135 (Scaled: 95). Reps can be broken up any way the respective duos want. When all have completed their work, the pairs will conduct a 200m fireman carry with any mixed combination.(guys carrying guys, girls carrying girls, guys carrying girls, girls carrying guys)

 

PART III – Men and women complete fifty-five 30” (Scaled: 24”) Burpee Box Jump Overs using the same box.  Hands cannot touch the box at any time of an attempt.  Reps can be broken up any way the team wants. When complete, all members will accomplish a 200m sprint.  Time ends when all members cross the finish line.

Scoring: Teams will be scored on the time it takes to complete all the work and the last member of the team crosses the finish line.  If a team does not complete in the 15 minutes, the team will be assessed a 60 second penalty for each member that has not completed the sprint/fireman carry and a 1 second penalty for each rep not completed.