CrossFit Team Offutt Tactical Fitness

SSS

Rope climb/Pistol Technique

WOD

13 min AMRAP

3 Rope Climbs

10 Alt Pistols (5/leg)

SCALING OPTIONS

Rope climb:

10 ring rows

Pistols:

Use band for stability

OR put small plates under heels

SSS

Wall Ball Technique

WOD

3 rounds for time:

50 wall-ball (20/14)

800m run

SCALING OPTIONS

Wall Ball:

Drop reps to 35/round

OR drop weight

Run:

400m

SSS

If not doing the Open WOD today, pick a lift and set a 1RM

Prep for Open WOD

WOD

Don’t forget Friday Night Lights is going to start up at 1800 in the TOTF area.

Hey it is folks time to get it done.

SSS

Prep for Open WOD

WOD

Don’t forget Friday Night Lights is going to start up at 1800 in the TOTF area. Looking forward to seeing the hard work being put in this great WOD.

The Open is upon us are you ready for what’s next

SSS

Double Under work

WOD

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

SCALING OPTIONS

Comp:

Sit-ups – GHD

Sx:

DU – 3:1 Singles

Many of you may be questioning why you should do the Open. Well I think the great folks at Barbellshrugged put a great video about it. Whether you train for health or to conpete the Open is a stage we can all be a part of.

The Open starts in 24 hours get sign up and test your fitness on the largest stage possible.

SSS

Work up to a heavy complex of:

1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

WOD

AMRAP 20min

9 Ring Dips

9 Power Cleans (95/75)

Run 200m

Scaling Options

Comp:

Ring Dips – Ring MU

PC – 115/95

Sx:

Ring Dips – Bar dips

S/S/S

AMRAP 4:

30 Lateral BB Burpees

AMRAP Snatches, (75/55)

WOD

5 rounds for time:

15 Ab-Mat Sit-ups

10 KB Power Snatch (1.5/1 pood) (alternating)

Scaling Options

Comp:

AMSU – GHD

KB PS – 2/1.5 pood

Sx:

1/.5 pood

The Open is now just days away!  GET SIGNED UP and see where you stack up in the gym and around the world. Test yourself to realized the strengths you already have and reveal the weaknesses you didn’t know were there. 

S/S/S

Row Technique

WOD

Three rounds, each for time:

Row 2000m

Rest as much time as needed ( under 4 minutes)

Scaling Options

None

WOD

Partners

 (Split work as needed, all runs done together)

10 EMOM

-5 Burpee Box Jump (30/24)

-10 Alt DB Snatch (45/30)

Rest 5:00

5 RFT

-40 Slam Balls (30/20)

-40 V-ups

-40 Jumping pull ups

-200m run

Scaling Options

BBJU – 24/20

Alt DB Snatch – 30/20

Slam Balls – as needed

V-ups – leg lifts

Run – 250M row

The Open is next make sure you are signed up and ready for all the fun. Friday Night Lights will be held every Friday of the Open at 1800