CrossFit Team Offutt Tactical Fitness

S/S/S:

3 position Cleans (5 attempts)

Floor, Hang, Power

.

Video courtesy of Switch CrossFit.

.

WOD:

EMOM/Death By

3 Air Squats

1 Burpee

20m Sprint (blue line to blue line)

Add 1 Air Squat and 1 Burpee each minute

.

Scaling Options:

Scale to prevent injury only.

.

X-tra:

3 Attempts of max distance Standing Broad Jump.

S/S/S:

Prep for WOD

.

WOD:

3 Rounds for Time:

40 abmat situps

30 cal row

20 pushups

10 back squats at BW

.

Scaling Options:

Scale the amount based on conditioning.

30 Sit Ups

20 Cal Row

10 Pushups

5 Back Squats (weight as needed, shoot for 75% of 1RM)

.

X-tra:

5 x 5 Bicep Curl

Hamstring stretch 2 min/ side

Hang from bar 2 min and stretch out the back

Happy Birthday to Coach Homar! Birthday burpees!

.

S/S/S:

Prep for WOD

.

WOD:

CrossFit Total

3 attempts at 1RM in

Press

Deadlift

Back Squat

.

Scaling Options:

N/A

.

X-tra:

Stretch out post WoD.  Towel stretch for shoulders, couch stretch for quads, banded overhead for lats

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Photo courtesy of CrossFit HQ.

.

S/S/S:

Prep for WOD

.

WOD:

Bowen

3 rounds for time of:

Run 800 meters

7 Deadlifts (275/215)

10 Burpee Pull-ups

14 (7 each arm) single arm kettlebell thrusters (1.5/1 pood)

20 box jumps (24/20)

.

Scaling Options:

Run – Row 1K

DL – shoot for 75% of 1RM

Burpee pull ups, burpee jumping PU

KB thruster – 35/25

BJs – 20/16

.

X-tra:

Roll it out if it’s sore

S/S/S:

Prep for WOD

.

WOD:

Sumo Dead Lift

5,5,3,3,1,1,1

.

Video courtesy of THE SPOTATHLETICS.

.

Scaling Options:

None

.

X-tra:

Hang from pull up bar – total 3 min

S/S/S:

15 min Bar MU/Pull Up  work

.

WOD:

16 Min AMRAP

15 KBS (1.5/1 pood)

10 HSPU

5 Pullup

.

Scaling Options:

KBS – 1/.5

HSPU –  Work negatives or seated press w/DBs

.

X-tra:

HS Walk – 5 attempts @ max distance or 10 min work

Neck/T-spine mobility