CrossFit Team Offutt Tactical Fitness

S/S/S

Courtsey of Freestyle Connection

Ring M/U Progression

WOD

Run 5K

Courtsey of Brian Mackenzie

Scaling Options

Comp

MU – EMOM 6 – 3-5 ring MU

Run – 1:1 work to rest intervals for 5K (Run 1 minute, jog 1 minute)

Sx – None

S/S/S

Wall Ball/ Box jump/Burpee review

WOD

2 RFT

400M run

30 Wall Balls (20/14)

20 Box Jump 24/20

10 pull ups

20 burpees

30 push ups

40 BF sit ups

Scaling Options

Run – 500M Row

WB – 14/12

BJ – 20/16

Pull Ups – Ring Rows

Push ups – off a bench

BF Sit Ups – Feet anchored

Xtra Work

Tire Flip Challenge

S/S/S

Prep for…

WOD

5 rounds – 7 reps Bear Complex

1 rep =

1 Clean (full)

1 Front Squat

1 Push Press (may thruster)

1 Back squat

1 back push press (may thruster)

Increase weight each round

Scaling Options

None

Xtra Work

EMOM for 8 min

1 Bar Muscle Up

Defranco Limber 11*

S/S/S

GSLP Dead lift

5,5,5+  from 13 Jan

WOD

5 RFT

200M run

10 Dead lift 225/175

Scaling Options

DL – 50% of GSLP weight

Run = 250 row

Xtra Work

Hang from pull ups bar – accumulate 5 min

S/S/S

GSLP Back Squat

5,5,5+ from 11 Jan

WOD

E2MOM – 12 Min

5 pull ups

10 back squats – 60% GSLP

Scaling Options

Pull Ups – Ring Rows

BS – 50% of GSLP

Xtra Work

Bar muscle up Drill*

Couch stretch – 3 min per leg

S/S/S

Skill

Double under

WOD

15 Min AMRAP

250M Row

30 DU

20 Air Squats

Scaling Options

DU = 3/1

Xtra work

GHD – 4×15

Stationary Dips -3X15

Heel cord mash x2 min per

S/S/S

GSLP Bench

5,5,5+ from 15 Jan

WOD

Partner WOD 4 RFT

Med Ball Run 200M(as a team)(20/14)*

10 Bench press 75% of GSLP

20 BF sit ups

-One partner completes both while other rests/spots

Scaling Options

Bench – 65% of highest GSLP weight

BF it Ups – Feet anchored

Xtra Work

False Grip Pull Ups

4X8

Doorway stretch

3X30 sec per side

S/S/S

Tabata Roll out

20 sec on, 10 sec rest.  Do one body part every twenty seconds until whole body is hit

WOD

Triple play (teams of 3)

Teams of 3

4 Rounds For Time of

Partner 1 – 300M row

Partner 2 – 25 KB Swings (53/35)

Partner 3 – 25 S2OH  (65/45)

1 Round = all partners do all three pieces.  Switch once everyone has completed their part.

Scaling Options

Row – 200M Run

KBS – as needed

Xtra Work

Help wipe up the area.  The community that cleans together stays together

S/S/S

Power Snatch Technique*

Pull Up Proficiency

WOD

12 Min AMRAP

10 Power Snatch – 95/65

10 Pull ups

(add 10 pounds to snatch each round)

Scaling Options

Snatch starts at 75/45 and add 5# each round

Xtra Work

OH banded distraction x 2 min per

Lat mash w/roller x 3 min per

S/S/S

5 attempts at max unbroken handstand push up reps Record highest number

WOD

EMOM – 20 Minutes

Tire Flip

Wall Ball (20/14)

KB swing 53/35

Double Under

Pull up

SCALING OPTIONS

Tire flip – use lighter tire

WB – 14/12

KBS – as needed

DU – no scale

Pull Up – banded strict*

XTRA WORK

Yoke Work

Pick a weight, pile up plates at one end of the mats(going east to west)

Move weights to other side with as many trips with yoke as it takes.  Min weight =500/300