CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift

5, 5, 5+

Add 5-10 from 14 Dec.

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WOD:

Three Rounds of

1:00 Deadlift 70% of your GSLP

1:00 rest

Rest 5 Minutes

Three rounds of

1:00 Air Squats

1:00 Rest

(Deadlift score is total reps x weight. Air Squat is total Air Squats.)

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Scaling Options:

None.

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Xtra:

Reverse Hypers 4 x 20

HS Walk work – 15 min. Establish a 1RM length

S/S/S:

Bench

5, 5, 5+

Add 5-10 from 17 Dec.

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WOD:

Partner up on Bench

Partner 100 Contacts (Both Partners must hit 100)

1:00 Bench press

1:00 rest

1:00 Bench press

1:00 rest

1:00 bench press

(Re-set the weights asap, and then restart with the second partner.

Score is Total Reps x weight for one number. Two heats.)

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Scaling Options:

None.

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Xtra:

25 Evil Wheels

25 BF Sit Ups

20 Evil Wheels

20 Bf Sit Ups

15 Evil Wheels

15 BF Sit ups

10 Evil Wheels

10 BF Sit Ups

5 Evil Wheels

5 BF Sit Ups

EMOM – 5 Hollow Rocks

Only 58 days until the 2016 CrossFit Open begins!!!

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S/S/S:

Oly

Find new 2RM Hang Power Clean

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WOD:

“DT”

5 RFT

12 Deadlifts @ 155/105lbs

9 Hang Power Cleans @ 155/105lbs

6 Push Jerks @ 155/105lbs

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Scaling Options:

Weight – 70% of new 2RM

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Xtra:

Skin the cat practice

NOTICE: Due to inclement weather, Offutt is closed tomorrow, so there will be no classes.

If you have to shovel, make a WOD out of it…..

Tabata Shoveling:

8 rounds:

20 sec AMSFAP (As Many Shovel Fulls As Possible)

10 sec Rest

If you can’t finish your driveway in 8 rounds, do 10 snow burpees, rest 5 minutes and repeat until finished.

If you don’t have to shovel…..

At Home Tabata

Tabata Push Ups

followed by…

Tabata Air Squats

followed by….

Tabata Burpees

Score is lowest round per movement

Followed by:

Fun Run

Go as far as it takes to make it fun….

Go out and run in the snow!  It’s fun!  It’s Nebraska!  Don’t act like you haven’t done it before!

Merry Christmas to all the CF TOTF Family! Enjoy the time with your family! CAN!!

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Picture courtesy of http://pbs.twimg.com/media/A-93jd7CAAAK3Uv.jpg:large.

It’s Christmas Eve!!! Join us for the 12 Days of Barbell WOD!!!

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S/S/S:

Prep for WOD.

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WOD:

“The 12 Days Of Barbell”

For Time:

Weight (95/65#)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

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Scaling Options:

Weights as necessary.

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Xtra:

– Last person hanging – everyone on a pull up bar and hang. Last one left

hanging is exempt from 10 burpees

– Tabata roll out and wish everyone a Merry Christmas!

S/S/S:

Break out the Stones!

Video courtesy of CrossFit HQ.

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WOD:

Partner Strong Work

Station 1

A) Yoke Carry Length of

Black Mats and back (By Skill)

B) Plank Hold

Station 2

A) Atlas Stone Squats (93/73)

B) Hang from Rack

Station 3

A) GHD Sit-up

B) Wall Squat

Station 4

A) Deadlift 185/135

B) Barbell Hold

Station 5

A) Row for Cal

B) Plank Hold

Video courtesy of CrossFit HQ.

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Scaling Options:

See programming notes.

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Xtra:

Rope climb work. Spend 10 min working either leg

wrapped, legless, or V-sit climbs.

S/S/S:

Front Squat

5, 5, 5+

Add 5-10 lbs from 8 Dec.

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WOD:

12 minute AMRAP

12 Deadlifts 185/125

12 burpees

12 Toes to Bar

200m run

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Scaling Options:

DL – 165/115, 155/105, 135/95

T2B – K2E or lying T2B

Run – 250m row

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Xtra:

Reverse Hypers – 4 x 15

Cobra pose to downward dog – spend 1 min in each

position. Go through twice.

S/S/S:

Strict Press

5, 5, 5+

Add 5-10 lbs from 9 Dec.

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WOD:

EMOM Power Snatch

Rounds 1-3

3 reps @ 50% of new 2RM from 11 Dec

Rounds 4-6

3 reps @ 60%

Rounds 7-9

3 reps @ 70%

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Scaling Options:

None.

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Xtra:

Strong Man Fun

Practice with the Yoke, log bar, Famer handles, and (if a coach is there) stones.

S/S/S:

Only lift prep (Burgener warm-up)

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WOD:

15 Min Time Cap

20 clean and jerks 95/65

400m run

15 clean and jerks 115/75

400m run

10 clean and jerks 135/85

400m run

5 clean and jerks 145/95

7 burpees

Score is total C&J and Burpees completed (Max 57)

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Scaling Options:

Power Cleans are OK

If your Heavy single is near or below the 170/120+ range, then your weight progression is as follows:

65/45

85/55

95/65

115/75

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Xtra:

Kipping Handstand Pushup Progression 2

Video courtesy of Freestyle Connection.