CrossFit Team Offutt Tactical 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:

Snatch Drills

Drop/Balance/Foot Work

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Videos courtesy of CrossFit Weightlifting Trainer Course.

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WOD:

Power Snatch

5, 5, 3, 3, 2, 2

Video courtesy of CrossFit Weightlifting Trainer Course.

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Scaling Options:

None. (Goal is to make each rep.  If you fail to complete a set, either stay at that weight or drop for next set.)

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Xtra:

10 min Skin the Cat Practice

S/S/S:

Clean drills, prep for WOD

Video courtesy of The LabGym.

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WOD:

25 Min AMRAP of:

250m Row

5 Hang Power Cleans (155/115)

10 Ring Dips

15 BF Situps

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Scaling Options:

Hang Power Cleans – weight as needed

Ring dips – bar dips or box or bench

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Xtra:

3 x 8 Zercher Squats at weight you used for cleans

Video courtesy of RogueFitness.

Congratulations to Coach Kimberly on her selection as the new CrossFit TOTF Club President!!! Well deserved and we know she’ll lead us to greatness. 

We also want to send a shout out to Coach Neil. He has been representing CF TOTF, the Air Force, and our nation in such a positive way. He has been involved in Project 22, a social enterprise focused on the holistic restoration of a healthy warrior culture and a mission to raise awareness and find solutions to Veteran suicides. CAN!!!

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S/S/S:

Deadlift

5,5,5+

Add weight based on 31 Aug

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WOD:

AMRAP 7 min

7 Deadlift (80% of GSLP)

7 Burpees

Rest 7 minutes, then:

AMRAP 7 min

7 Pull-ups

7 Wall-Balls (20/14)

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Scaling Options:

Pull Up – ring rows

Wall balls – weight as needed

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Xtra:

3 sets of 8 on reverse hyper

  Or

Spend total of 3 min hanging on rev hyper (decompress low back)

S/S/S:

PERFORM WOD BEFORE S/S/S.

Strict Press

5,5,5 +

Add weight based on 3 Sep

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WOD:

200m Run

20 DU

400m Run

40 DU

800m Run

80 DU

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Scaling Options:

Run – Row 250/500/1K

DU – 3:1 SU ratio

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Xtra:

10 minutes of Triple Under work

Video courtesy of Crossrope Jump Ropes.

Video courtesy of pureperformance01.

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S/S/S:

Pistol Progressions

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Videos courtesy of Freestyle Connection.

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WOD:

16 EMOM

Odd – Four Alt pistols

Even – 3 Full Cleans (185/130)

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Scaling Options:

Pistols – Mat or 2.5# plate under heel. (or bigger plate if needed)

-Or, banded or hold rack

Cleans – as needed, shoot for 85-90% of 1RM

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Xtra:

Arm-wrestling comp. (use non-dominant arm)

S/S/S:

Rowing technique, KB Swings, and Box Jumps.

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WOD:

Community Partner WoD #2

(One partner working at a time)

26 min AMRAP of:

250m Row

20 Sit-ups

10 Push-ups

10 Box Jumps

20 KB Swings

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Scaling Options:

Scale KB weight as necessary.

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Xtra:

Hi-five a new guy and introduce yourself

As a reminder for current on-ramp athletes, there will be no class on Friday September 11. Day 4 of on-ramp will commence Monday September 14th at 1730.

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S/S/S:

Front Squat

5,5,5+

Add weight based on 24 Aug

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WOD:

Pistol Skill Work (15 mins)

7 min  AMRAP

6 pistols

8 HRPU

http://www.youtube.com/watch?v=FQsdqNs6qEQ

Video courtesy of sergiofact.

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Scaling Options:

Pistols: Use a bench or wall ball to touch and go…or use a weight to balance…or use the rig to hold and balance

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Xtra:

Ankle Mobility – Use a post to get to the bottom of the Pistol.  Sit and hold.

After, rotate ankles with hands in controlled manner

S/S/S:

Snatch Skill Development

Video courtesy of CrossFit Weightlifting Trainer Course.

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Video courtesy of CrossFit Weightlifting Trainer Course.

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Video courtesy of CrossFit Weightlifting Trainer Course.

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WOD:

Snatch Triplet

High Hang/ Hang/Ground

5 sets, increase weight for each successful set

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Scaling Options:

Scale weight as necessary

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Xtra:

Olympic Wall Squats

Overhead banded mobility

S/S/S:

Double Unders Skill Work

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WOD:

8 Tabata rounds of…

Double Unders

Pull-ups

Double Unders

Box Jumps 24/20

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Scaling Options:

PU: Ring rows

DU: Singles the first round if you do not have DU, but all athletes MUST attempt DU in the second round

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Xtra:

Breath control.

(Immediately after the wod, sit and calm your breathing.  Get your heart rate back under control.  You control the breathing.)

Video courtesy of Kelly Starrett.

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S/S/S:

Video courtesy of CrossFitHQ.

Bench Press

5,5,5+

Add weight from 28 Aug

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WOD:

Cash In: 1000m Row

4 RFT

5 Burpees

10 KB Swings 2/1.5

20 Air Squats

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Scaling Options:

KB: 1.5/1

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Xtra:

Doorway stretch 2 x 2min

Roll out Hams/Quads