CrossFit Team Offutt Tactical Fitness

S/S/S:

Make up Monday or Tuesday

or…

Video courtesy of ParadisoCrossFit1.

Snatch High Pull

5×3

As heavy as possible

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WOD:

15 AMRAP:

15 Burpee to Plate 45/25 (25/10)

15 Plate to Ground-to-Overhead

15 Double Unders

For Burpee to Plate, keep hands on plate as you put it on the ground, drop chest to plate, then stand all the way back up, while holding the plate.  Plate G2OH, some part of the plate touches the ground at the bottom, arms, hips, knees fully locked out at top w/plate OH.

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Xtra:

3XMax Reps chest to Bar Pull-Ups

Rest as needed between sets

3×15 Reverse Hypers

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Homework (done on your own outside of class):

20 slow back extensions

Vertebrae by vertebrae, slow and controlled.

 Coach Dave at CrossFit Bettendorf in Iowa this weekend. Can!

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S/S/S:

Hands just outside the shoulders, elbows up, feet hip width apart, weight in the heels, dip-drive-press, and lock out with active shoulders. With multiple reps, use stretch reflex to go right into next rep. (Absorb the shock of the bar when it makes contact with your shoulders by bending the knees, which is the start of the next rep, so then drive up, open hips and launch weight back up). Watch from 1:19. Video courtesy of CrossFitHQ.

Push Press

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2

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WOD:

For time

3 Power Snatch 155/105 (80%1rm)

400Run

4 Power Snatch

Run full lap

5 Power Snatch

800Run

For the snatch weight, it should be heavy (hence 80% of 1RM if scaling).  IF you don’t have a 1RM, and you have to scale, find a weight that you can handle for 6-7 reps with no more than a touch, reset, and go between reps in WU.

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Xtra:

Last person upside down.

Everyone up into a handstand against the wall, see who can hold the longest.

2 rounds.

Take a minute break in between rounds.

Winner gets bragging rights!

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Homework (done on your own outside of class):

Banded Over Head stretch x 2 min per

Put a lacrosse ball behind knee squat down, hold position for 30 sec do twice each leg

Only one class today at 10am. 

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S/S/S:

http://www.youtube.com/watch?v=z-R-_123Zz8

Video Courtesy of ReebokCFOne.

Front Squat

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2.  Elbows High!  Don’t let the knees cave in!  Tall Chest!  Move Weight!

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WOD:

5 rounds

30 walking lunges

20 push ups

10 box jumps (24/20)

Goal – keep the body moving the whole time

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Xtra:

Dumbbell Squat cleans 3×5

Try to increase weight each round. Dumbbells must touch the ground at the bottom of rep (any part of the DB).  Drop into a full squat after FAST hip extension

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Homework (done on your own outside of class):

Couch Stretch – 2 min per leg

Heel cord mash

4th of July crew after doing “Air Force”!

Please note: Saturday will be the normal 9am class, and Monday will be one class at 10am. 

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WOD:

Video courtesy of CrossFit HQ.

2014 CF Regionals Indiv WOD # 4

21-15-9-6-3

Strict Hand Stand Push-Ups

Front Squat (195/125)

Bar Facing Burpees

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Xtra:

None

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Homework (done on your own outside of class):

Banded Shoulder Distraction – 3 min per side

Couch Stretch – 3 min per side

Happy 4th of July! United States Air Force Honor Guard Drill Team performs at Mount Rushmore National Memorial, June 26, 2014. Picture courtesy of Official US Air Force. 

This Friday, 4th of July, we will only have one class at 10am, Saturday will be the normal 9am class, and Monday will be one class at 10am. 

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S/S/S:

Bench

3×80%,

3×85%,

3×90%,

65% x Max Reps

Use your 2RM number, set June 11, to base your percentages off of…do not transfer to a 1rm

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WOD:

Air Force
For all weight movements, RX’d will be 95/65
For Time:
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Over Head Squats
20 Front Squats
At the beginning of every minute, you must do 4 burpees.

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Xtra:

Video courtesy of DBStrength.

Agility Ladder Drills

Draw enough ladders on floor with chalk to cover athletes needs to share.  Ladder should be 16 boxes long each about 12”x12” in size.

Each athlete will conduct one to two rounds of the following:

Ali Shuffle

Icky Shuffle

1 leg lateral (switch on way back)

2 in-2 out hand walks

Lateral hand walks

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Homework (done on your own outside of class):

Banded tricep stretch – 2 min per

Doorway stretch – 2 min per

A great big TOTF Happy Birthday to Logan Kerschner! Birthday Burpees! 

This Friday, 4th of July, we will only have one class at 10am, Saturday will be the normal 9am class, and Monday will be one class at 10am. 

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S/S/S:

Deadlift

3×80%,

3×85%,

3×90%,

65% x Max Reps

Use your 2RM number, set June 11, to base your percentages off of…do not transfer to a 1rm

Post weight to comments/ LogWOD

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WOD:

Partner WOD – For Time:

Complete 100 Handstand Push Ups with partner rowing for cals (see notes)

Switch as needed.  Score = time minus calories (1 second per calorie)

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Xtra:

Parkour Basics

Precision Jump

In order to get the most out of your precision jump, you have to use your whole body and use correct form. Timing of the jump and coordination of the body is key.

Video courtesy of TappBrothers.

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Homework (done on your own outside of class):

10 slow Skin the Cats

Banded hamstring stretch – 2 min per

Congratulations to Leah and Eric Reichwaldt and Bridgett Homan on making Tech Sergeant!

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S/S/S:

Make up Monday or Tuesday

or…

Video courtesy of wtflemin.

Clean High Pull 5×3

As heavy as possible

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WOD:

3 Rounds:

10 Hang Squat Cleans (165/115)

20 Pull Ups

30 Double Unders

All cleans come from the hang.  If you let go of the bar, pick it back up and set in the hang before doing your clean

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Xtra:

Parkour Basics

We will use the pull up bars and tape for this movement. In this drill, you will learn to create a safe and controlled environment in which to practice underbars of all types and sizes. By using duct tape and playground bars, you can easily create an artificial and adjustable obstacle to learn and refine underbar technique. Video courtesy of Ryan Ford.

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Homework (done on your own outside of class):

Keep trunk extended. Video courtesy of Rouge Fitness.

Hip Extension

V-ups 2×15