CrossFit Team Offutt Tactical Fitness

Congrats Angie on first place at the Kansas Strongest (Wo)Man competition!

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S/S/S:

Beginner: Dead Lift 1×5, 1×5+ add 10lbs to last week (2May)

Intermediate: Dead Lift 5RM shoot for added 10lbs from last attempt

Post weight to comments/ LogWOD .

WOD:

4 Rounds:

1 Muscle Up

5 Power Cleans 185/135

50 Double Unders

Post time to comments/ LogWOD .

Xtra:

EMOM – 8min:

1 Clean Pull (95-120%)

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Homework (done on your own outside of class):

Distracted Front Rack Banded stretch 2 mins

Calf stretch 2 mins

 Nico and Carl at the Offutt USAW cert, big thanks to Lead coach Whitney Rodden for a great class. 

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S/S/S:

If missed Monday complete here

otherwise:

10 minutes to practice Muscle Snatch Triples

Work up to 85% Snatch 1RM

Post weight to comments/ LogWOD

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WOD:

2 Split Jerk (225/155)
800m run
4 Split Jerk (225/155)
600m run
6 Split Jerk (225/155)
400 m run
8 Split Jerk (225/155)
200 m run

The jerks will be from the rack, the weight should be around 75% of 1rm. Focus on speed under the bar.

Post time to comments/ LogWOD

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Xtra:

5 sets:

3 Snatch Grip Push Press behind neck

(Body Weight / 0.75 BW)

Rest 45 seconds

10 Chest-2-Bar Pull-ups

Rest 45 seconds

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Homework (done on your own outside of class):

Read article on Scapular Retraction

http://www.westernmustangs.ca/news/2013/8/21/scapularstability.aspx

Friday was the USSTRATCOM “Fun Run”. Jeff Hart is carrying the STRATCOM Flag. Good job to everyone that participated!

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S/S/S:

Back Squat 5×5 @ 10lbs + from last workout (22 Apr)

Post weight to comments/ LogWOD

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WOD:

7 min AMRAP
Burpee/ring dip/sit up
2 min break
7 Min AMRAP
Burpee/box jump(24/20)/sit up

Burpee/ring dip/sit up – Drop down for a burpee, get up, do a ring dip, drop down, do a sit up.   Burpee/box jump sit up – Drop down for burpee, get up, jump on box, jump off, do sit up

Post reps to comments/ LogWOD

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Xtra:

3 sets, Not for Time:

50 Double-Unders

12 Toes-2-Bar

5 Wall Walks

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Homework (done on your own outside of class):

Roll out legs – Hamstrings to heel cord

Congratulations to the most recent class to finish On-Ramp! Can’t wait to see you all in the open classes. Welcome to the TOTF family! 

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S/S/S:

Press 5×5 @ 5lbs from last press workout (21Apr)

Lock out the legs,  Squeeze your butt to keep from bending knees, Double chin- don’t pez-head

Post weight to comments/ LogWOD

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WOD:

Work the following skills:
Skin the Cat
Front Lever
Muscle-Ups

If you are not familiar with any of the above movements, follow the link to the video.

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Xtra:

Every 2 minutes for 10 minutes (5 sets):

10 HSPU

*Practice cycling reps together

*If not unbroken, note reps.

*If cannot maintain 10 reps for 5 sets, pick a challenging yet achievable number.

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Homework (done on your own outside of class):

2 minutes each

Doorway stretch

Banded shoulder distraction

Good luck to Carl and Mimi as they compete in the Vise competition Saturday! Go cheer them on folks! 

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WOD:

San Francisco Crippler

For time:

30 Back Squats 225/155

Row 1000 M

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Homework:

Couch Stretch – 4 min per side

Oly Wall Stretch – 2 min

Best of luck to Angie Hobbs this Saturday at the Kansas Strongest Man Competition! Go kick some ass girl!

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S/S/S:

Beginner: DeadLift 1×5, 1×5+ add 10lbs to last week

Intermediate: DeadLift 5RM shoot for added 10lbs

Post weight to comments/ LogWOD

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WOD:

For Time:

Run from back door to Base Ops

100 Burpees

Time cap: 5 min before end of class

Post time to comments/ LogWOD

Pic courtesy of Map My Run.  Start at the back door by the TactFit area, run down to Base Ops, turn around, and come back.

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Xtra:

3 Rounds For Quality at 135/95 (Scale as needed)

10 Romanian DeadLift

10 Reverse Lunge with bar on back

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Homework (done on your own outside of class):

Hang from bar – 2 min total

Slow shoulder pass throughs – 30 total