CrossFit Team Offutt Tactical Fitness

Congratulations to coach John! He tacked on MSgt today! 

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WOD:

Olympic Lifting Technique

Clean, clean and jerk or snatch

Light weight…the goal is as close to perfect form as possible

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Xtra:

3×10 Reverse hypers – no weight

Roll out/stretch as needed

Work mobility/mash party

A great big TOTF Happy Birthday to Coach Courtland!

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S/S/S:

Practice triple unders/ double unders

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WOD:

Complete as many rounds as possible in 10 minutes of:

10 triple-unders

15 1.5-pood kettlebell swings

20 walking lunges

Scaling options:

2:1 double unders

4:1 single unders

1 pood / .5 pood, etc…

S/S/S:

Foam Rolling: Thoracic Spine

1. Start with the foam roller on the floor and begin rolling at your traps.
2. Slowly roll down toward the middle of your back.
3. You can place your hands on opposite sides of your torso, similar to hugging yourself, in order to expose of more of the upper back musculature.
4. As you encounter any trigger points, knots, or hot spots, pause on these areas to help relieve the tight bands of muscle.
5. There may be some discomfort initially but stay relaxed and you will feel the area loosen up.

Courtesy of CrossFit Invictus.

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WOD:

Deadlift 5-5-5-5-5 Reps

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Xtra:

yoga stretches

7 stretches

1. Downward-facing Dog

2. Child’s Pose

3. Pigeon Pose

4. Triangle Pose

5. Cat and Cow Pose

6. Upward-Facing Dog (forward fold)

7. Cobra (Upward-Facing Dog)

S/S/S:

Bench press

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WOD:

Complete as many rounds as possible in 20 minutes of:

21 reps – bench press 135 lbs

21 L pull-ups

Scaling Options:

50% 1 RM (anything less than a 270# 1rm should scale)

45% 1RM etc…

Standard pull-up

Banded pull-up

Jumping pull-up

Inverted box push-ups

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Xtra:

Banded:

Shoulder/back/chest/lat stretch 1 min each side/each position

S/S/S:

Active Recovery Day

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WOD:

You have to show up to find out!

Scaling Options:

none

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Xtra:

Mobility

Couch Stretch

Calf Stretch

Coach Kimberly finished her first 50k (31 miles) today!

S/S/S:

Clean practice

est. scale

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WOD:

Complete as many rounds as possible in 10 minutes of:

 10 burpee box jumps, 20 inches

 155-lb. squat cleans, 10 reps

Scaling Options:

Hang Cleans- 135/95, etc…

16” Box

45# plate jump/over Step over

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Xtra:

Olympic wall stretch

Lat stretch

Roll out

We have two new Dirty South Bars up on the Rig!!! Thanks for putting them up today Jason! And of course didn’t take long for Homar to try them out! 

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WOD:

complete as many reps as possible in 10 minutes of:
135-lb. Snatches, 10 reps
155-lb. Snatches, 10 reps
185-lb. Snatches, 10 reps
205-lb. Snatches, 10 reps
225-lb. Snatches, 10 reps
245-lb. Snatches, max reps

Scaling Options:

First Lift=45% 1RM;

Last lift=80% 1RM; divide sets equally

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Xtra:

Shoulder/Hip Banded Mobility

Thoracic Mobility (Cat stretch)

WOD:

For time:
100 double-Unders
115/75-lb. Front Squats, 21 reps
115/75-lb. Push Presses, 21 reps
100 double-Unders
115/75-lb. Front Squats, 15 reps
115/75-lb. Push Presses, 15 reps
100 double-Unders
115/75-lb. Front Squats, 9 reps
115/7-lb. Push Presses, 9 reps

Scaling Options:

115/75

95/65

75/45

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Xtra:

-Pigeon pose on 30″ box – 30 sec ea leg

-Standing couch stretch on 30″ box – 30 sec per leg

-Calf/heel cord mash on bar (put 5″ plates on to keep it off the ground) 1 min per side

WOD:

Video courtesy of Joe Defranco.

–Limber 11 routine–

Foam roll IT band

Foam roll adductors

Smash glutes (lax ball)

Bent-knee iron cross

Rollovers into v-sits

Rocking frog stretch

Fire hydrant circles

Mountain climbers

Cossack squats

Seated piriformis stretch

Rear foot elevated hip flexor stretch

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Xtra:

Video courtesy of CrossFit SC.

Rope Climb Technique

S/S/S:

Video courtesy of Concept2 Australia.

Row Technique

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WOD:

Row 5,000m

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Xtra:

3 rounds

30 second Dead hang from pull-up bar

30 Sec/side Roll out Hamstrings

30 Sec/side Roll out Quads

30 Sec/side Calf Stretch