CrossFit Team Offutt Tactical Fitness

S/S/S:

3 x 10 Deadlift @ 60/65/70%

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WOD:

3 RFT of:

15 ground to overhead 185/135

20 butterfly sit-ups

30 Double Unders

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Scaling Options:

G2O – 70% of Clean & Jerk 1RM

Double-Unders – 2:1 singles (10 minutes of Double-under practice after WOD)

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Xtra:

Video courtesy of Rogue Fitness.

3 x 5 deficit deadlifts (stand on a 25# plate) @ 50% of your last deadlift weight. (This is to focus on form at the bottom, NOT to lift heavy.  This should be light!)

S/S/S:

Burgener Warmup

Video courtesy of CrossFit HQ.

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WOD:

Snatch

2, 2, 2, 2, 2, 2, 2

Goal – increase weight per round

Video courtesy of Barbell Shrugged.

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Scaling Options:

Weight as appropriate

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Xtra:

2 min Olympic wall squat with a band

S/S/S:

Prep for WOD.

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WOD:

Indoor triathlon – 45 min cap

2 mile bike ride on stationary bike

2k row

4 lap run

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Scaling Options:

Run – 2 laps instead of four

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Xtra:

Group roll out/stretch everything.

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!