CrossFit Team Offutt Tactical Fitness

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Muscle-ups Skill Work

Practice muscle-ups and progressions 

WOD

Amanda

9-7-5

Muscle-Ups

Snatch (135/95)

Scaling Options

SX:

MU – Chest to Ring Pull-ups to 3 count negatives on bar

Snatch – 95/65

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Prep for Deadlift

WOD

5 rounds for time

15 Deadlift (bodyweight)

50 Double-unders

Scaling Options

Comp:

DL – 70-80% 1RM

Scale:

DL – 75% of bodyweight

DU – 3:1 ratio SU

WOD

FGB

Three rounds (for reps) of:

-Wall-ball (20#)

-SDHP (75#)

-Box Jump (20”)

-Push press (75#)

-Row (Calories)

-Rest (1:00)

Perform each exercise for one minute and move immediately to the next.

Scaling Options

Comp:

WB – 30

SDHP – 95

BJ – 24”

PP – 95

Scale:

WB – 14/12

SDHP – 65/45

BJ – Small box

PP – 65/35

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Clean and Jerk prep work

WOD

Set 3RM Clean and Jerk

Scaling Options

None

There will only be one class today at 1000. Enjoy President’s Day

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Running Prep

WOD

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Riley

Run 1.5 miles

150 burpees

Run 1.5 miles

Scaling Options

Run – 1 mile, 3/4 mile

Burpees – 100 or 75

Run 1 mile, 3/4 mile

If you can’t run, row 3K per run

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WOD

Team Med Ball Michael (teams of 2)

Three rounds for time of:

Run 800m

50 back extensions

50 sit-ups

Scaling Options

SX: no weight on back extension and sit ups, or move ball to chest on sit ups

Coach Eddie dropped into Route 66 Functional Fitness in Chandler, OK while sporting the TOTF colors. Send us your pictures of you sporting the colors and you may make the site and Facebook too.

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WOD

Bike 10 miles (stationary bikes)

(Bring your own music)

Scaling Options

SX: Bike 7 miles

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Med ball clean review

Pull up progression

Courtesy of Crossfit HQ

WOD

21 med ball cleans (20/14#)

15 strict pull-ups

15 med ball cleans

12 strict pull-ups

9 med ball cleans

9 strict pull-ups

Scaling Options

SX: Med ball as needed; PU to Ring Row or Banded Pull-ups

Comp: 30/20# med ball

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DU practice for 10 min

(Triple-under practice, if the DU Gods deem you worthy.)

Courtesy of Crossfit HQ

WOD

EMOM for 30 min

3 push press (.5 body-weight)

6 AbMat sit-ups

9 double-unders

Scaling Options

SX: PP – as needed, Ab mat SU – feet anchored, DU – 3:1 SU with an additional 10 min DU practice after WOD.  Since the reps are only 9 for RX, encourage folks to go RX even if they have to go single-single-double.

Comp: PP -.75 bodyweight, Ab mat – GHD, 18 DUs

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OH squat practice (15 min)

Work up to a 5 RM

WOD

Five rounds for time of:

Row 400 meters

15 overhead squats (95/65)

Scaling Options

SX: OHS: 60% of 5RM

Comp: 135/95