CrossFit Team Offutt Tactical Fitness

S/S/S:

Bench Press

5, 5, 5+

Add 5 lbs from 14 Apr

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WOD:

“Heavy Fran”

15-12-9

Thrusters (135/95)

Weighted Pull ups (45/25)

If you have a weight vest (or weight belt), recommend bringing it and using it.

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Scaling Options:

Thrusters: 115/80, 95/65, 85/55

Pull ups 25/10, no weight C2B, chin above

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Xtra:

Roll out forearms

Roll out legs

S/S/S:

Demo and practice butterfly, back, breast and freestyle strokes.

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WOD:

POOL WOD

4 X 50m Individual medley relay

1 min rest between rounds

Record average of all 4 rounds

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Scaling Options:

If really green on the strokes, cut distance in half

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Xtra:

 Work treading water technique – 5 min

Video courtesy of iSportdotcom’s channel.

S/S/S:

Sumo Deadlift

5 x 3

@ 80% of 1RM set on 3 Apr

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WOD:

Team WOD:

Teams of 2 complete the following for time:

10 Cal Row

20 (by 2s) Walking Lunge steps w/bar in Front Rack (135/95)

Partners switch at the completion of each round of lunges

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Scaling Options:

Front lunge weight – 115/80, 95/65

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Xtra:

Clean & Strict press

5, 5, 3, 2, 2 (Increase weight each set)

 Couch stretch – 2 min per

Hang from pull up bar – 3 min total

Video courtesy of Corey Pitsillidi.

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S/S/S:

Hang Power Snatch Technique

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WOD:

5 Rounds:

On a 3 min clock complete:

400m Run

Remaining time…Power Clean 135/95

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Scaling Options:

If can’t run, 500m row per round.

PC – shoot for 50% of 1RM

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Xtra:

Heel cord mash -3 min per

S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 10 Apr

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WOD:

21-15-9

HSPU

OHS 115/75

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Scaling Options:

HSPU – scale to 11-8-5 pop up into HS then 5 sec negative

OHS – 95/65, 85/55

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Xtra:

Snatch balance (Increase weight ea set)

3, 3, 3, 3, 3

OH banded mobility – 2 min per side

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Summer Showdown 2

June 13th

Volunteer or Register now!

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U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, KY, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

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S/S/S:

Prep for WOD

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WOD:

“Sean”

10 Rounds:

11 C2B Pull ups

22 Front Squats (75/55)

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Scaling Options:

C2B – Chin above

FS – 65/45

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X-tra:

Stretch and roll out everything

S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 13 Apr

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WOD:

5 Rounds

400m Sprint

90 sec rest between

Goal – same speed +or- 5 sec ea round

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Scaling Options:

Rest 2 min between rounds

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X-tra:

3 sets 8-10 Glute Ham Raise

Walking lunge length of mats w/moderate weight on barbell

S/S/S:

Prep for WOD

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WOD:

5 RFT:

4 Box Jump 30/24

50m Run (25M down and back)

8 Pullups

50m Run

12 Burpees

50m Run

16 AS

50m Run

20 DU

50m Run.

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Scaling Options:

BJ – 27/22 or 24/20

No run = 75M row

Pull Ups – body row

DU – 2:1 SU w/10 min DU practice after

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X-tra:

5 mins Alternate Calf stretch with bands each leg,

2 mins downward facing dog

2 min banded shoulder stretch

S/S/S:

Clean Technique

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WOD:

Squat Clean Day

3,3,2,2,1,1

Squat Clean + Front Squat each rep.

Increase Weight each set

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Scaling Options:

None

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X-tra:

Snatch high pulls 6 x 3

Video courtesy of MobilityWOD.

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S/S/S:

Strict Press

5, 5, 5+

add 5 from 01 April

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WOD:

3RFT

10 HSPU

15 Ring Dips

20 One-Arm DB Snatch 75/45

45 Butterfly Sit-Ups

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Scaling Options:

HSPU – two pads under head or negatives, or wall kick ups and hold for 5 sec

Ring Dips – Stationary dip or box dips, or bench dips

Snatch – reduce as needed

BFSU – feet anchored SU

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X-tra:

3 rounds

20 banded face pulls

20 banded push downs

10 lying plate raise (5/2.5)