Video courtesy of CrossFitHQ.
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S/S/S:
Clean and Jerk Technique
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WOD:
2,2,2,2,2
Clean and Jerk
Increase weight each round
Find new 2RM
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Scaling Options:
None.
Archive for June, 2015
S/S/S:
Back Squat
5, 5, 5+
add 5 lbs from 1 June
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WOD:
Cash in – 100 DUs
5 RFT:
10 Snatch – 75/55
10 Clean – 75/55
10 Push Press – 75/55
10 OHS – 75/55
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Scaling Options:
Double Unders – 200 Single unders
Snatch, Clean, Push Press – 64/45 or 55/35
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Xtra:
Double under practice or triple under for those proficient in DUs. – 10 minutes
Couch stretch – 3 min per leg
S/S/S:
Prep for WOD.
WOD:
3 RFT:
50M sprint (blue line to blue line and back)
50 HRPU
50 Butterfly Sit up
50 walking lunges (hands over head, no weight)
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Scaling Options:
Sprint- Row
Cut reps down to 25 if necessary
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Xtra:
Reverse hypers – 4 x 15
Hanging L sit practice – 3 Max Effort attempts
S/S/S:
Olympic wall stretch – 3 minutes with a band
Video courtesy of paradisocrossfit.
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WOD:
2,2,2,2,2,2,2,2,2,2
Push Press – Overhead Squat
From the rack –increase weight each round
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Scaling Options:
None.
Xtra:
Shoulder mobility
Video courtesy of MoibilityWOD.
S/S/S:
Bench Press
5, 5, 5+
Add 2-5 lbs from 4 June
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WOD:
15 Min AMRAP:
20 Wall Balls (20/14 all to 10 feet)
15 GHD Sit up
10 KB swing (American, 1.5/1.0)
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Scaling Options:
Wall Balls – 14/12
GHD – Butterfly Sit up
KB Swings – 1.0/.75, .75/.5
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Xtra:
3 x 10 Glute Hamstring Raises (with band if nec)
3 x 10 reverse hyper
GHRs:
Video courtesy of RogueFitness.
S/S/S:
Deadlift
5, 5, 5+
add 5-10 from 29 May
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WOD:
Team WoD
Break into even teams. Each team member will have a station. Choose a station based on numbers in the team.
1 – Row 500m
2 – Push-ups
3 – Box Jump Overs (24″/20″)
4 – KB Goblet Squat (1.5/1)
5 – Sumo Deadlift High Pull (SDHP) (75/45)
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Scaling Options:
Push-ups – knee push-ups
Box Jump Overs – Step-up and overs
Goblet squats – scale weight as necessary
SDHP – scale weight as necessary
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Xtra:
3 Min total time of L-Sit holds (*broken up as needed)
S/S/S:
Split Jerk Foot Work Drills x 10 (5 mins)
Then
1 Split Jerk every two minutes for 5 sets (~70-80% of 1RM)
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WOD:
AMRAP 8:
7 Shoulder to Overhead (135/95)
50 Double Unders
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Scaling Options:
Shoulders to Overhead – Scale weight as required
Double-Unders – Single Unders 2:1
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Xtra:
Thoracic Mobility Drills
Video courtesy of MobilityWOD.
S/S/S:
Strict Press
5,5,5+
add 5 lbs from 28 May
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WOD:
Helen
3 Rounds for Time of:
400m Run
21 KB Swings (1.5/1)
12 Pull-ups
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Scaling Options:
Run to Row
KB Swings – scale weight as required
Pull-Ups – 18 Ring Rows
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Xtra:
3 x Max Hang from Pull-up bar
S/S/S:
Pistol Work
If you’re having trouble with pistols, check out the Pistol Progression series from GymnasticsWOD (through Freestyle Connection). Part 1 can be viewed below.
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WOD:
Cash in: 800m Run
8 Rounds for Time of:
3 Deadlift (350/225)
8 Alternating Pistols
Cash out: 800m Run
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Scaling Options:
DL at ~85% of 1RM
Pistols to 8 Bulgarian squats each leg
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Xtra:
3 x 3 Snatch Grip DL at 65% WOD weight
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Pistol Progression Pt. 1
Video courtesy of GymnasticsWOD/Freestyle Connection.
S/S/S:
Front Squat
5, 5, 5+
add 5-10 from 26 May
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WOD:
Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24″/20″)
Rest 60 seconds
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Scaling Options:
Burpees to Down-Ups
Box Jumps to step ups
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CrossFit Team Offutt Tactical Fitness 