CrossFit Team Offutt Tactical Fitness

Video courtesy of CrossFit HQ.

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S/S/S:

Bench Press

Reps of 10/8/5 pause @ 60/65/70%

(Pause 5 seconds at 60, 3 seconds at 65, 1 second at 70)

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WOD:

400m run cash in

AMRAP (18 min cap):

5 rounds of

10 box jump 30/24

15 HRPU (Hand Release Push Up)

20 Air squats

400m run cash out

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Scaling Options:

400/200 for run – If no run at all – 500m row

Box Jumps – 24/20

HRPU – Push ups on bench or box

Air Squats – to flexibility depth

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Xtra:

3 x 5 Standing Overhead Tricep Extensions.  (band or dumbbell)

Barbell smash triceps

S/S/S:

Back Squat

Reps of 10/8/5 pause @ 60/65/70%

(Pause 5 seconds at 60, 3 seconds at 65, 1 second at 70)

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WOD:

21/15/9

Deadlift (225/185)

Ring Dip

GHD Sit up

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Scaling Options:

Deadlift – shoot for 75% of 1RM

Ring dip – Bar dips or box dips

GHD – Butterfly sit up

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Xtra:

Jog 400m as a class, everyone stays together!