CrossFit Team Offutt Tactical Fitness

S/S/S:

Video courtesy of ReebokCFONE.

Press 1 Rep Max

Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section

Execution
– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

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WOD:

10 Min AMRAP:

4 Shoulder to Over Head @ 90% of Press 1RM

200M Sprint

In this wod you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.

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X-tra Work:

3×10 YTWL – 1st set no weight, second two sets light weight

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Homework (done on your own outside of class):

30 seconds each, twice through

Outward rotation of the hip

Inward rotation of the hip

Butterfly stretch

Frog position stretch

Wall Extension

Doorway Stretch

Hang from bar (Spinal Decompression)

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Friendly Reminder…

Looking for the Best in the Mid-West!

Team Offutt Tactical Fitness is hosting a singles competition June 14, 2014. Consisting of 25 RX men, 25 RX women, 25 scaled men, 25 scaled women, 20 masters men, and 20 masters women.

Register Now

Soon to be Level 1 Certified Coach Jeff Hart with the trainers from his Level 1 seminar, from left to right; Dustin, Nick, Natoshia, Jeff, Steve, and Hollis. 

S/S/S:

Chest up, core tight, weight in heels, butt goes back first, knees track over toes, and squat to below parallel. Video courtesy of OneTangoSpring.

Back Squat 1RM

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WOD:

3 Rounds For time:

5 Chest To Bar Pull Ups

10 V-Ups

15 Goblet Squats (2/1.5)

This WOD should be a very quick workout, focus should be on moving fast and efficiently.

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X-tra Work:

3×10 Glute Ham Rasies

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Homework (done on your own outside of class):

3 rounds:

Shoulder Capsule stretches with stick

Lat stretch (30 seconds each side)

Rib cage stretches (Camel Pose – 45 Seconds)

Deep Squat stance rocking side to side (45 seconds)

Wrist Stretch (45 seconds)

A big TOTF Happy Birthday to Coach Homar Sanchez! Burpee time! 

S/S/S:

Box Jump
Establish Max height (15 min cap)

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WOD:

“Jackie”
For time:
Row 1,000 meters
50 Thruster(45/35)
30 Pull-ups

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Xtra Work:

none
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Homework (done on your own outside of class):

Wall slide shoulder stretch

Video courtesy of Shane Miller.

Olympic wall squat

watch 0:52 – 2:09. Video courtesy of Kelly Starrett.

Best of luck to shadow coach Jeff Hart this weekend. He is headed to CrossFit TNT in Missouri to take the Level 1 course. You will do great Jeff!

S/S/S:

Remember to bring the knees back and keep the bar close to the body. For the jerk, you want a controlled dip and then explode up. The bar should stay at the same plane, you are just pulling yourself under it. Video courtesy of CrossFit HQ.

5X5 Power Clean & Jerk
@ 60% of 1RM

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WOD:

10! (10,9, 8, …1)

Box Jump (24/20)
Burpee
Kettlebell Swing (1.5/1)

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Xtra Work:

3X250M row
1:1 work rest ratio
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Homework (done on your own outside of class):

2 minutes each, contract release on 10:5
Banded hip distraction
Couch Stretch
Calf Stretch

Time to play and have some good times! Picture courtesy of HooverAssociation.org.

S/S/S:

Front Squat
1 set of 15 Unbroken @ 60% of 1RM
(do at 2-3 warm up sets prior)

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WOD:

Hoover Ball!!!

Rules (courtesy of Spartan Fit Volleyball):

Form teams of 4 (extra players rotate in with the serve)

1. Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out-of-bounds.
2. Rally scoring; games are played to a total of 10. Games must be won by 2 with a 15 point cap. When time is constrained games are played to 5, won by 2 with a 7 point cap.
3. The ball is served from behind the free throw line (we’ll set the playing field size when you arrive).
4. The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
5. Tip balls caught by another player are allowed as long as it is not deemed an obvious pass.
6. A ball that hits the out-of-bounds line is a good return.
7. A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
8. A ball that hits the net on its way over is a live ball.
9. Good sportsmanship is required. Points in dispute are played over.

Video courtesy of David Wood @ CrossFit Little Rock 501.

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Xtra Work:

5 min double wall ball practice

Video courtesy of RigorousMedia.

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Homework (done on your own outside of class):

Slow Boot Strap x10

Video courtesy of  MyFitN3.

Cat/Cow x10

Cossack Squat x10

Video courtesy of FitnessFaqs.

Looking for the Best in the Mid-West!

Team Offutt Tactical Fitness is hosting a singles competition June 14, 2014. Consisting of 25 RX men, 25 RX women, 25 scaled men, 25 scaled women, 20 masters men, and 20 masters women.

Register Now

S/S/S:

Make up Monday- Handstand Walks

3 attempts max distance

or

Make up Tuesday- Deadlifts

1 set of 15 Unbroken @ 60% of 1RM

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WOD:

3 Rounds:
1 Min Max Hand Release Push-Ups
1 Min max Butterfly Sit-Ups
Run 1 Lap
Score 1 – total time for WOD
Score 2 – total Push-Up and Sit-Up reps

Post scores to comments/ LogWOD

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Xtra Work:

Glute Ham Raise
3×15
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Homework (done on your own outside of class):

Doorway stretch
Cobra stretch
IT Band Roll outs – 10 passes each