CrossFit Team Offutt Tactical Fitness

S/S/S:

Clean and Jerk Skill work to prep for Grace

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WOD:

“Grace”

For Time:

30 Clean and Jerk (135/95)

Compare to 2Nov2013. Try to beat Dan Bailey.

Video courtesy of CrossFit HQ.

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Scaling Options:

Scale weight as needed

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Xtra:

5 x 200m run

Rest = walk to 50m mark and back

OH banded mobility – 10 min work

S/S/S:

Prep for WOD

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WOD:

1 mile run

5 Muscle Ups

10 HSPU

20 Pistols

30 Burpees

40 Air Squats

50 Box Jumps (24/20)

60 Double Unders

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Scaling Options:

Run – row 2K

MU – 2:1 burpee to kipping pull up

HSPU – wall walks – 5 of them total

Pistols – banded or to target

BJ – 20/14

DU – 2:1 SU w/10 min DU practice AFTER WOD

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Xtra:

Row 5K

Tabata roll out, whole body x 2

Congratulations to CF TOTF’s newest on-ramp graduates! Great work! We’re looking forward to seeing you in the open classes. CAN!

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S/S/S:

Press

5,5,5+

Add weight based on 15 Sep

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WOD:

3 RFT

20 Presses at 70% of GSLP weight

50 Double Unders

200m Run

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Scaling Options:

DU: 2:1 SU ratio w/ 10 min practice on DUs AFTER WOD

Run – 250m row

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Xtra:

5 x 1 Paused (right below knee for 3 sec) clean (full) increase weight per set

Banded bully stretch*x2 min per arm

Video courtesy of pureperformance01.

S/S/S:

Front Squat

5,5,5+

Add weight from 10 Sep

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WOD:

Partner WoD

EMOM 12

1 – Row 150m

2 – 20 Double Unders

Switch between athletes

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Scaling Options:

Row – 100m run

DU  – no scale.  It will become 20 DU attempts in the minute.

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Xtra:

EMOM for 10 minutes of:

Odd minutes – HS Walk, 30 feet

Even minutes – 2 muscle ups (strict)

Then:

Heel cord mash – 2 min per side

Don’t forget, today is a community WOD. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Prep for WOD

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WOD:

Community WoD #4

30 EMOM of:

Odd Rounds – 1 Air Squat for each round…  So…  1,3,5,7,9,11…

Even Rounds – 3 Burpees

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Scaling Options:

AS – Squat to flexibility depth

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Xtra:

Roll it out if it’s sore.

Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Split Jerk Skill Work.  Focus on SPEED of drop…

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WOD:

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

From the Rack

Increase weight based on form

Video courtesy of Rogue Fitness.

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Scaling Options:

None. Scale weight if you’re not making the reps.

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Xtra:

3 rounds not for time

HS walk 30’ (or 50 shoulder taps*)

KB OH walking lunge 30’ (switch arms at 15’)

Couch stretch – 2 min per leg

Pigeon pose on box – 1 min per side

Video courtesy of Ukuwoele.

Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Snatch Drills as a class then…

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WOD:

Snatch 5, 5, 3, 3, 2, 2, 2

Let form dictate increase in weights

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Scaling Options:

None. Scale weight if you’re not making the reps.

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Xtra:

4 Rounds not for time:

10 GHR

10 GHD Sit Ups

Banded OH stretch x 3 min per side

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Videos courtesy of Rogue Fitness.

Don’t forget to invite your friends to our community WOD on Saturday. All individuals with access to the field house (and within the field house age requirements). All movements will be instructed before the WOD, are non-technical for all fitness levels, and still scalable if necessary.

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S/S/S:

Clean Work

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WOD:

Clean 5, 5, 3, 3, 2, 2, 2

Let form dictate increase in weights

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Scaling Options:

None. Scale weight if you’re not making the reps.

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Xtra:

Clean Deadlift – add 20-50# to heaviest clean weight from today. 3 x 5

Oly wall stretch x 5 min

Video courtesy of Catalyst Athletics.

Look who dropped in for a WOD today. Veteran Coach Jeff Hart dropped in to workout with our new President Coach Kim and Coach Logan. Great to see ya!

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S/S/S:

Bench Press

5,5,5+

Add weight from 7 Sep

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WOD:

10 x 100m Sprints*

Rest as needed

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Scaling Options:

Cut to 50m sprints, or do 125m row sprints

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Xtra:

Pigeon pose on 30” box x 1 min per leg.  Do twice

Partner calf/hamstring mash*

Don’t forget to invite your friends to our community WOD! All individuals with access to the field house (and within the field house age requirements) can participate. All movements will be instructed before the WOD, are non-technical for all fitness levels, and are still scalable if necessary.

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Also, don’t forget to register for the Festivus Games coming up on Oct 17 at Unrelenting CrossFit in Papillion. At Festivus Games it’s not necessary to scale the events. No athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree of skill. Everyone can row…just how fast? Everyone can deadlift..just how much? Registration is available online here.

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S/S/S:

Prep for WOD.

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WOD:

Community Partner WoD #3

4 Rounds for Time

-Partner run 400m with one med ball, share carrying as needed

-60 Air Squats

-40 Burpees

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Scaling Options:

Choose your team med ball weight.

Air Squat – to range of motion limitation

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Xtra:

Handstand hold competition.  Suggest free-standing.  Can begin clock by kicking up to partner’s hands; clock starts when partner releases legs. Good opportunity to practice falling from HS safely.