CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

.

WOD:

Death by Burpee – 20 mins of Fun:

1 Burpee EMOM adding 1 burpee each minute.

.

Xtra:

Full body foam roll

S/S/S:

Strict Press- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

.

WOD:

7!

Dumbbell Cleans – Do 30 Double Unders before each round of Dumbbell cleans (30-7-30-6-30-5…).

Cleans are full and hit the ground each rep. Make sure to pick a weight that you can do unbroken on the first set.

Scaling Options:

DUs: 2:1 Single Under ratio with 5 min DU practice AFTER WOD

.

Xtra:

3 rounds of 30 sec on 10 sec off hang from the bar

2 min shoulder towel stretch

Picture courtesy of  physicaltherapy.about.com

WOD:

For Time

Buy In: 1K Row

6 Rounds:

9 Power snatches(115/75)

12 Box Jump Overs (24/20)

15 Hand Stand Push-Ups

Finish with 800M Run

Scaling Options:

If you can’t run, you row at the beginning and end

Snatch -95/65, 85/55, 75/45

Box Jump overs (20/16)

HSPU – 1 ab mat or 2 ab mats, or seated OH press w/dumbells

.

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)

A big TOTF Happy Birthday to Cynthia! 

.

S/S/S:

Back Squat- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

.

WOD:

10 Min AMRAP:

10 Wall Ball (20/14)

100m Sprint

Scaling Options:

WB: 14/12

KB (1/.5)

Run – 100M Row

.

Xtra:

2 min Olympic wall squat test

2 min roll out hamstrings and quads

A big Happy Birthday from all of TOTF to Bobby Smith! 

.

S/S/S:

Bench- Set a 3RM

4×3 increasing weights

The next 2 weeks is all about setting a 3rm on the lifts.  This 3rm is what we will use moving into using Greyskull Linear Progression. Increase the weight thru 4 sets of 3 reps.  The last set should be your new 3rm…make sure they keep this number as we will be using 70% of that come 17 Nov.

.

WOD:

Half “Chelsea”

EMOM for 15 min

5 Pull-ups

10 Push-ups

15 Squats

Score=total successful rounds

If you cannot complete the work in a required minute, complete the round you are on and then rest the remainder of that minute. Start up the next round at the minute mark.  Just note, this means the minute you did not complete does not count in total successful rounds. Ex. In minute 10, I don’t finish at the end of the minute, so, when minute 11 starts, I am still finishing up the work of minute 10.  Once done, I stop and rest the remainder of minute 11, then start back up in minute 12.  I make all the work for the rest of the rounds, so my score will be 14 rounds

Scaling Options:

Banded Pull-ups

Push Ups on knees(for up motion only)

.

Xtra:

2 min doorway stretch

2 min banded lat stretch

2 min Kneeling Forearm Stretch

Photos courtesy of Bodybuilding.com