CrossFit Team Offutt Tactical Fitness

 S/S/S:

Split Jerk footwork drills

Video courtesy of Cody – Online Fitness Videos.

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WOD:

Split Jerk 5,5,3,3,2,2,2

From the Rack

Increase weight based on form

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Scaling Options:

None

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Xtra:

Rack and overhead mobility.

Find one of each on the Mobility WoD posters and work it.

S/S/S:

Deadlift

5, 5, 5+

@ 75% of new 1RM

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WOD:

15 AMRAP

25 BF Sit-ups

200m Sprint

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Scaling Options:

BF SU – Feet anchored SU

200M Run – 250M Row

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Xtra:

4X4 5-sec Eccentric Pull-ups

Rest 30 seconds between rounds

Use weight if able

Picture courtesy of CrossFit HQ.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

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S/S/S:

WOD Prep:

5 Burpees

5 step ups

5 jump up, step down

5 box jumps

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WOD:

“Small”

3 RFT

Row 1000m

50 Burpees

50 Box jumps – (24/20)

Run 800m

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Scaling Options:

If no row – run 800m

If no run – row 1000m

Box Jumps – 20/16

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Xtra:

Roll out everything

S/S/S:

Bench Press

5, 5, 5+

@ 75% of new 1RM

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WOD:

10 RFT of:

Farmers Carry 50m (70/50)

5 T2B

10 DB Cleans (70/50

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Scaling Options:

FC – Weight as needed

T2B – K2E

Clean – Weight as needed

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Xtra:

5 rounds Not For Time of:

50m Walking Lunge

15 Back Extensions

Big shout out to CF TOTF Athlete Trey Hadaway for representing us at CrossFit Reykjavik! CAN!

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S/S/S:

15 min on Front Rack/Tricep/Shoulder Mobility

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WOD:

12 min AMRAP of:

5 Front Squat 185/135

5 Ring Dips

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Scaling Options:

FS – as needed

Ring Dip – stationary, or box dip

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Xtra:

Behind the back upright row 3 x 5

Video courtesy of Steve Payne.

S/S/S:

Prep for WOD

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WOD:

For time (40 min time cap):

Run 400m

Row 500m

Run 800m

Row 1000m

Run 1200m

Row 1500m

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Scaling Options:

If can’t run, bike x 3 distance

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Xtra:

Heel cord mash – 2 min per

Banded lat stretch – 2 min per

Banded shoulder stretch – 2 min per

S/S/S:

Deadlift Technique

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WOD:

For Time (5 min cap):

9, 6, 3

Deadlift @ 365/295

American KBS @ 2.0/1.5

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Scaling Options:

Scale weight as needed but keep it heavy.

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Xtra:

Reverse hypers – 3 x 20

Pull up bar hang – 3 min

S/S/S:

Back Squat

5, 5, 5+

@ 75% of new 1RM

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WOD:

For Time:

100 Double Unders Cash In, then…

3 RFT:

5 Muscle Ups

10 HSPU

15 C&J (165/115)

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Scaling Options:

DU – 2 X SU

MU – Burpee to kipping C2B

HSPU – negatives

C&J –  75% of 1RM

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Xtra:

EMOM x 16 mins

Even: 10 Alternating Weighted Pistols (35/20# DB or KB)

Odd: 30′ Hand-Stand Walk (or 30 seconds max effort)

S/S/S:

Back Squat

5, 5, 5+

@ 75% of new 1RM

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WOD:

10 Front Squats 135/95

10 Reverse Lunges 135/95

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Scaling Options:

Scale weight as needed

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Xtra:

Couch stretch – 3 min per side

Double banded hamstring stretch – 2 min per side

Video courtesy of Matthew Vincent.

Video courtesy of Oscar Sanchez.

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S/S/S:

Pose Running technique

Video courtesy of Thjeko.

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WOD:

Run 5K (8 Full laps)

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Scaling Options:

6 laps

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Xtra:

3 x 250m row sprint (Rest 2 min between attempts)

Heel cord mash x 2 min per side (get calves in there too)