CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift

5,5,5+

Add 5-10 lb from Nov 4.

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WOD:

12 Min AMRAP

3 Deadlift (at 70% of GSLP)

3 Bar facing Burpees

Add 3 to each for each round.

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Scaling Options:

DL – Use 60% of GSLP weight.

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Xtra:

Reverse hypers –

3 x 15 half reps (lock out to halfway down)

Then –

15 full reps (weight should be light)

S/S/S:

Back Squat

5-5-5+

Add 5-10 from Nov 2.

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WOD:

5 2-minute rounds of:

5 muscle-ups

150-yard shuttle sprint (25 yards there and back, 3 times)

Max reps thrusters (135/85)

Score = total Thrusters

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Scaling Options:

MU to Banded MU to Jumping

Video courtesy of Freestyle Connection.

MU to Burpee Jumping Pull

http://www.youtube.com/watch?v=BcsXIxIqpL4

Video courtesy of CrossFitDominion.

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Xtra:

Mobility – Limber 11

Video courtesy of joedefranco.

S/S/S:

Double Unders

Discuss technique

Practice 5-10 mins

Those that have help those that don’t

3 attempts max unbroken

Video courtesy of Crossfit Park City.

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WOD:

20 minute Circuit City

100m Farmer’s Carry

Tire Flip (A/B)

Ball Slam

Box Jumps (24/20)

Double-Under (no Sub)

Push Press 95/65

Burpee

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Scaling Options:

None.

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Xtra:

Stone to shoulder then Squat then drop the stone.

Increase the squat by 1 rep each time you shoulder the stone.

(Up to 10 squats)

Pick weight you can handle.

S/S/S:

Bench Press

5,5,5+

Add 5-10 from Nov 6

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WOD:

For Time:

800m Run

50 KB Swings (53/35)

1000m Row

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Scaling Options:

800m run – 1K row

KB swing – 35/25

1K Row – 800m run

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Xtra:

3 Rounds not for time:

30 Banded face pulls

30 Banded tricep push downs

Doorway stretch 3 x 45 sec

Video courtesy of RoguePerformanceCO.

S/S/S:

Prep for WOD

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WOD:

Partner WOD:

Part 1: 5 minute AMRAP

100m Farmer Carry (2 x DB’s 50/30)

Max Reps – Air Squats

3 min Rest

Part 2: 5 minute AMRAP

15 cal Row

Max Reps KB Swing (53/35)

3 min Rest

Part 3: 5 minutes AMRAP

200m Run

Max Reps Wall Balls (20/14)

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Scaling Options:

Farmer Carry – Weight as needed

KB swing – weight as needed

WB – weight as needed

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Xtra:

Roll it out if it hurts.

S/S/S:

Hang Snatch 5 X 2

Increase weight per set

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WOD:

“The Admiral”

3 Rounds for time of:

20 Burpee Pull ups – (bar should be about 6″ above max reach)

20 Front Squats, 155/105

20 Box Jumps, 24/20″

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Scaling Options:

Burpee Pull Up – less than 6” from reach

FS – as needed. Shoot for a weight you can do 10 reps unbroken

BJ – 20/16

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Xtra:

Snatch Pull – 5 x 5

3 X Max Effort Kipping dips. Rest as needed

Winter Warrior 2, our annual competition is only a couple months away. It’s a team competition with Rx and scaled divisions. Last year’s competition brought over 200 competitors. We’re hoping to get more than that this year. Teams can sign up at eventbrite.com. Help keep the competition alive by helping spread the word. CAN!!!

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S/S/S:

Strict Press

5,5,5+

Add weight from 10/27/15

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WOD:

20min AMRAP:

16 Lateral Barbell Hops

16 Chest to Bar Pull-Ups

16 Deadlifts (225/160)

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Scaling Options:

Lateral hops – over a line

C2B – Chin above/ring rows

DL – 50% of 1RM

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Xtra:

Reverse Hypers -4 x 20

Heel cord to top of hamstring mash – 5 min per leg

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:

HSPU (Strict and Kipping)

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WOD:

Team WOD

5 Rounds (each person) of:

5 HSPU

10 Power Clean, 135/95

15 Burpees

20 KBS, 53/35

25 Wall Balls, 20,14

(one athlete completes a full round while the other rests, then switch.)

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Scaling Options:

HSPU – to ab mat, two abmats, wall walks (nose to wall)

PC – weight as needed

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Xtra:

Weighted Ring Dips – 5 x 3  (w/2 sec pause at bottom and top of dip

Banded bully stretch – 3 x 1 min per side

Winter Warrior 2, our annual competition is only a couple months away. It’s a team competition with Rx and scaled divisions. Last year’s competition brought over 200 competitors. We’re hoping to get more than that this year. Teams can sign up at eventbrite.com. Help keep the competition alive by helping spread the word. CAN!!!

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S/S/S:

Front Squat

5,5,5+

Add weight from 10/15/15

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WOD:

3 X 1k Row, rest as needed

Goal – no more than 30 sec difference (up or down) between times

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Scaling Options:

Timed 800m runs

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Xtra:

30 Strict C2B

30 Ring Rows

20 Strict Pull ups

20 Ring Rows

Congratulations to Kelly Hendricks on her selection to MSgt! Great work! CAN!!!

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S/S/S:

Clean & Jerk

5 X 2 (one jerk per set)

Increase weight per set

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WOD:

EMOM x 7

Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135

Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks

Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks

Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks

Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks

Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks

Min 7: 1 unbroken Hang Squat Clean + 7 unbroken Jerks

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Scaling Options:

Use 70% of the last successful weight from your 5 x 2 C&J

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Xtra:

Clean Pull 5 X 5 (HEAVY)

Ring Push Ups 3 x 8 (w/2 sec pause at bottom and top of push up)