CrossFit Team Offutt Tactical Fitness

SSS

Mobility work

WOD

Recovery WOD:  5 rounds NOT for time

200m jog

15 ring rows

15 box jumps/step ups (24/20)

TOTF family we have some scheduling changes that everyone needs to know about. The 1630 class will be moved to 1700 to accommodate more athletes. Also the 1130 is cancelled until further notice. The area will still be open and TOTF coaches will still be reachable if assistance is needed during this time.

SSS

Jerk: 2-2-2-2-2

WOD

10!

Row for cals

Front squat (135/95)

SCALING OPTIONS

FS – 95/65

TOTF family we have some scheduling changes that everyone needs to know about. The 1630 class will be moved to 1700 to accommodate more athletes. Also the 1130 is cancelled until further notice. The area will still be open and TOTF coaches will still be reachable if assistance is needed during this time.

SSS

Handstand/HS walk technique

WOD

10 RFT

10 pull-ups

10 HRPU

SCALING OPTIONS

Pull-ups -> Strict banded pull-ups OR Band pull-down (black/purple)

HRPU – push-up while keeping knees on ground, then up into full plank position, then return to bottom of push-up

TOTF family we have some scheduling changes that everyone needs to know about. The 1630 class will be moved to 1700 to accommodate more athletes. Also the 1130 is cancelled until further notice. The area will still be open and TOTF coaches will still be reachable if assistance is needed during this time.

Post 16.3 picture of Coach Ashley and Z

SSS

Deadlift: 7×3 @70-75% (1RM)

WOD

Teams of 2 WOD: one person working

100 GHD sit-ups (floor/parallel)

150 KB swings (2/1.5)

200 plate OH walking lunges (45/25)

SCALING OPTIONS

Sit-ups – AbMat (only if ABSOLUTELY necessary)

KB – 1.5/1

TOTF family we have some scheduling changes that everyone needs to know about. The 1630 class will be moved to 1700 to accommodate more athletes. Also the 1130 is cancelled until further notice. The area will still be open and TOTF coaches will still be reachable if assistance is needed during this time.

WHAT DID THEY JUST DROP BAR MUSCLE UPS ON US!!!

This time around HQ has a lot of info to help out with this killer of a workout

SSS

Mobility work

WOD

Recovery WOD: 3 rounds not for time

1 lap run

20 Dive-bomber Push-ups

20 Supermans

SCALING OPTIONS

SSS

Strict press: 1-1-1-1-1 (90-95% 1RM)

WOD

For time:

75 wall balls (20/14)

25 situps

50 wall balls

50 situps

25 wall balls

75 situps

Scaling Options

Comp:

WB –30#

Sit-ups –GHD

Sx:

14/12# WB

SSS

Squat Cleans: 9×1 @ 85-90% 1RM

WOD

“Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

SCALING OPTIONS

Sx:

115/75

Bar/Box dips

SSS

Pull-up technique work

WOD

Team 10K row for time

(1k at a time then switch so each person rows 5K)

SCALING OPTIONS

Comp:

10 Heavy Sandbag Over the Shoulder (after rowing each round)

With the hundreds of 16.2 tip videos that have surfaced I am sure a lot of you are ready to put them to the test. 16.2 is the workout of the day and it couldn’t be more fun. Good luck and remember protect your hands.