CrossFit Team Offutt Tactical Fitness

S/S/S:

Bench

5, 5, 5+

Add 5-10 lbs to 2 Dec.

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WOD:

2 Min AMRAPs

Rows for Cal

Rest 2 min

Air Squat

Rest 2 min

Double Unders

(Score is total of all three together)

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Scaling Options:

DU – Singles

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Xtra:

Kipping Handstand Pushup Progression 2

Video courtesy of Freestyle Connection.

S/S/S:

Back Squat

5, 5, 5+

Add 5-10 lbs from 30 Dec.

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WOD:

3 Rounds for Max Reps

4 minute AMRAP

200 m run cash-in

12 thrusters 95/65

9 Chest to Bar Pull-ups

Rest 5 minutes Between Rounds

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Scaling Options:

Thrusters – Weight as necessary

C2B – Banded C2B

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Xtra:

Kipping Handstand Pushup Progression 1

Video courtesy of Freestyle Connection.

S/S/S:

Hand Stand Pushup Coaching

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WOD:

For Time:

Run 400m

Then 2 Rounds of:

40 Burpees

30 Box Jumps (24/20)

20 Ring Dips

10 Handstand Pushups

Then:

Run 400m

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Scaling Options:

400m run – 400m row

Box Jumps – Height as required

Ring Dips – Bench Dips

HSPU – 2:1 Pike Pushups off a box

.

Xtra:

Kipping Handstand Pushup Progression 1

Video courtesy of Freestyle Connection.

S/S/S:

Deadlift

5, 5, 5+

Add 5-10 lbs from 4 Dec.

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WOD:

21-15-9

Pull-up

KB Swing

Double Unders

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Scaling Options:

Double Unders – 2:1 Singles

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Xtra:

Handstand hold practice –  30+ second holds

Work on keeping a perfect position during the handstand.  Ribs tucked down, Body hollowed out, active shoulders, head through.

S/S/S:

Prep for WOD.

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WOD:

“Mid-line Monster”

For Time:

1 Minute Plank Hold

40 OH walking lunges (45/25 plate)

40 Flutter Kicks Per leg

40 OH walking lunges (45/25)

40 V-Ups

40 OH walking lunges (45/25)

40 Leg Raises

40 OH walking lunges (45/25)

40 Ab Mat Situps

40 OH walking lunges (45/25)

1 Minute L-Sit Hold

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Scaling Options:

OH plate – 25/10

Plank hold – top of push up

V-ups – bent leg

Leg raises – knees to chest

Ab mat sit ups – anchored SU

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Xtra:

“Last person planking, with a twist”

10 x Downward Dog to Cobra Pose

S/S/S:

Squat Mobility

– Oly Wall Sit with Bands

– PVC Speed under bar Drill – 3 x 5 (partner)

http://www.youtube.com/watch?v=6jSmbZPg1zk

Video courtesy of CrossFit Chapel Hill.

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WOD:

Find your 2RM Squat Clean

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Scaling Options:

None

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Xtra:

Clean pulls – 4 x 3 (add 10-50# to 2RM)

Glute-ham raises – 3 x 15

Don’t forget to get the word out about our Winter Warrior 2 competition on January 16. More teams have registered, but we’d still like to get more. We still need volunteers too, so if you feel like helping out with the competition, talk to your coach. CAN!!!

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S/S/S:

Pistol work.

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WOD:

5 rounds for time:

8 Alt. Pistols

6 Overhead Squats 115/75

4 Burpees over the bar

2 Muscle Ups

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Scaling Options:

Pistols with band

OHS: 95/55 or 75/35

MU: Banded MU or 2 pull up/2 ring dip

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Xtra:

Single leg KB or DB deadlift – 3 x 10 (5 per leg)

(Work up to a heavy, but manageable weight)

S/S/S:

Press

5, 5, 5+

Add 5-10 lbs from 25 Nov.

.

WOD:

Angry Short Bear

Min 1 – 1 Bear @ 95/65

Min 2 – 2 Bear

Min 3 – 3 Bear

Rest 1 Min

Repeat same Progression at 115/80

Rest 1 Min

Repeat same progression at 135/95

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Scaling Options:

Set 1 at 65/45

2 at 85/55

3 at 105/65

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Xtra:

10 min working deficit HSPU

Reverse hypers – 4 x 20 (increase weight from last time)

S/S/S:

Front Squat

5, 5, 5+

Add weight from 23 Nov.

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WOD:

2 Rounds For Reps

90 Sec box jumps 24/20

:30 rest

90 Sec Burpees

:30 rest

90 Sec ball-slams (35/25/20)

:30 rest

90 Sec Pull-ups

:30 rest

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Scaling Options:

Box to height

Ball to weight

Pull ups with Bands

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Xtra:

Elevated Single leg Squat – 4 x 10 (5 per side)

Lateral Leg Squat  – 4 – 10 (5 per side)

Couch stretch 2 x 2 min per leg

S/S/S:

Split Jerk Foot Work Drills

Video courtesy of AgainFasterAustralia.

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WOD:

Split Jerk

Out of the Rack

5-5-3-3-3-2-2-2-2

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Scaling Options:

None.

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Xtra:

Bulgarian Split squat 4 x 3 (Increase weight per set)

Banded overhead distraction – 2 min per side