CrossFit Team Offutt Tactical Fitness

Congratulations to Mr. & Mrs. Sellers!

WOD:

CrossFit Regionals: individuals Event 6

“The 50’s”

For Time:

50 Cal Row

50 Box Jump Overs (24/20)

50 Deadlifts (180/120)

50 Wall Balls (24/20)

50 Ring Dips

50 Wall Balls (24/20)

50 Deadlifts (180/120)

50 Box Jump Overs (24/20)

50 Cal Row

21 Minute Time Cap

Post time to Comments/LogWOD

Video courtesy of the CrossFit Games site.

X-tra:

Rest.  Go directly to Homework

Homework (Done on your own outside of class):

-Roll out posterior chain

-Hip external rotation on box or bench

Picture courtesy of BurpeesSuck.com

S/S/S:

Deadlifts

Beginner: 1×5, 1×5+ add 10lbs to 29May 

Intermediate: Establish a new 5RM – shoot for 5-10 lbs over last 5RM set 29May

Post weight used to Comments/LogWOD

Beginners, also post total reps of last set

WOD:

15 Min AMRAP
1 – Burpee
2 – Pull-ups
3 – Air Squats
4 – Burpees
5 – Pull – ups
6 – Air Squats
etc..

Keep adding 1 rep per move in this order. Each round is complete with completing the req’d Air Squats
Post highest completed round + additonal reps

Post highest successful set to Comments/LogWOD

X-tra:

Walking Barbell Lunge

3 sets to find 6RM per leg

Homework (Done on your own outside of class):

Banded couch stretch

4 min per side

Travel safe Coach Bryan! #beastmode

S/S/S:

Weighted Dip 5.5.5

Increase weight each set

Increase from 30May

Post highest successful weight to Comments/LogWOD

WOD:

Ring HSPU Progression # 4

Video courtesy of Gymnastics WOD.  In our 4th and final progression on Ring Handstand Push Ups, we will build on what we did last week (got stable on rings and worked leg wrap).  Today we get up on the rings, wrap the legs, and attempt a Handstand Push Up.  If stability on the rings is an issue, try holding a band between your hands to keep the rings from shaking too much.

X-tra:

Pendlay Row 5×5

Increase weight each set

Video courtesy of Greg Pendlay

Homework (Done on your own outside of class):

– Banded KB shoulder distraction with external rotation. 1 min each arm

Video courtesy of Barbell Shrugged

-Banded behind head external rotation 1 min each arm.

We are less than two weeks out from the Summer Showdown. Review the standards and make sure you’re ready to go! 

S/S/S:

If missed Monday or Tuesday complete here; otherwise: Muscle Clean 7×3

WOD:

CrossFit Regionals Event 7, Team Event – Duo version

Teams of two complete the following:

500M Row and 125 Double Unders (each)

50 Deadlifts (partner holds top of a Deadlift, switch every 5 reps) 275/185

50 Toe2Bar (partner hangs from bar, switch every 5 reps)

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Post time to Comments/LogWOD

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Video courtesy of the CrossFit Games website.  For today’s wOD, instead of being in teams of 6, we will only do this as pairs, so once your pair has gone through this WOD, you are done.

Once one athlete has rowed 500 meters and the other has performed 125 double-unders, they will switch. When both athletes have each completed a 500-meter row and 125 double-unders the pair will move on to the deadlifts. If one athlete finishes ahead of the other they must remain at their station until the other finishes.

For the deadlifts, partners must alternate after every 5 successful reps, with one person performing deadlifts while the other remains locked out at the top of the deadlift. Partners may NOT alternate until one person performs 5 reps. Once the pair completes 50 reps they advance to the rig for the toes-to-bars. Again, partners must alternate after every 5 successful reps, and may not alternate until they complete 5 reps, with one person performing toes-to-bars while the other hangs from the bar with no contact with the ground. When they finish all 50 reps, they call time to end the workout.

Video courtesy of the CrossFit Games.  Take a glimpse of how this WOD went down for teams of 6 at this year’s North Central Regionals.

X-tra:

Rest – Go straight to Homework

Homework (Done on your own outside of class):

-Roll out posterior chain

-Hamstring PNF stretch

Congratulations to Coach Brian on being promoted to Commander! 

SCHEDULE NOTE:  Due to inclement weather, today’s 1630 class has been cancelled.  We apologize for any inconvenience.

S/S/S:

Back Squat – 3×5

Add 10lbs + from last set of Back Squat from 13May

Post weight used to Comments/LogWOD

WOD:

10 Minute AMRAP:

3 Power Snatch – 75% of 1RM

6 Bar Facing Burpees

9 Toe through Rings

Post rounds completed to Comments/LogWOD

X-tra:

5 sets:

2 Snatch Pulls @ Snatch 1RM or heavier

10 Back Extensions

Homework (Done on your own outside of class):

-5 way banded shoulder stretch 20-30 sec in each position

-1 min hang from bar

-20 banded good mornings

Congrats to our latest On-Ramp grads!  Show them some love in the Open classes!

S/S/S:

Press – 3×5

Add 5lbs from last press workout (12 May)

Post weight used to Comments/LogWOD

Sets start every 2 minutes.

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WOD:

For Time:

800M Run

25 Double Unders

400M Run

50 Double Unders

200M Run

100 Double Unders

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Post time to Comments/LogWOD

Video courtesy of CrossFit Park City.  South West Region competitor (and multi-time Games Athlete, who just qualified for the 2014 CrossFit Games!) Chris Spealler going over tips for successful Double Unders.  Don’t wait for these to show up in the WOD to start practicing them.. Do them daily.  A lot of the moves we do can be described as “perishable skills“, meaning, if you don’t continually practice them, your technique can suffer

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X-tra:

Band Resisted Chin-ups

8 Rounds: Every 30 seconds complete 3-10 reps

For Band Resisted chins, loop a resistance band through one or two HEAVY kettlebells, or dumbbells (heavy enough to stay anchored on the floor.  Then put the band around the hips, get up on the pull up bar and do chin ups.

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Homework (Done on your own outside of class):

Couch Stretch – 2×30 seconds per leg

Roll out calves and IT band