SSS
courtesy of Barbell Shrugged
CLEAN HIGH PULLS FOR 5×5
ASCENDING WEIGHT
WOD
20 MINUTE AMRAP
10 BOX JUMPS Overs 24/20
500M ROW
Scaling Options
BJOs – 20/16
Row – 400M Run
Scale up – 30/26 BJOs
Archive for May, 2016
courtesy of Crossfit HQ
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
SSS
Prep for WOD
WOD
“HOLBROOK”
10 RFT
5 THRUSTER @115/85
10 PULLUPS
100 METER SPRINT
1 MINUTE REST
EACH ROUND FOR TIME
Scaling Options
Thrusters – weight as needed
Pull ups – ring rows
SSS
SET 6 REP MAX BACK SQUAT
WOD
3 RFT
12 Walking Lunges w/back-loaded barbell(115/85)
75 DOUBLE UNDERS
Scaling Options
BB for lunge – as needed
DUs – 2:1 Su ratio w/10 min practice after WOD.
SSS
courtesy of Barbell Shrugged
SNATCH HIGH PULLS
5X5
WOD
3RFT
20 CAL ROW
50 BUTTERFLY SITUPS
Scaling options
BF situps – feet anchored
Scale up – GHD SUs
SSS
courtesy of Barbell Shrugged
SET 6 REP MAX BEHIND THE NECK PRESS
WOD
FOR TIME
50-40-30-20-10
AIR SQAUTS
DOUBLE UNDERS
Scaling Options
AS – where mobility will allow (set a target to hit)
DUS – 2:! SU ration with 10 min DU practice AFTER WOD.
Scale up – pistols instead of squats
SSS
courtesy of Barbell Shrugged
TEMPO BARBELL ROW
5×5
WOD
5 RFT
RUN 400M
15 Ring Dips
Scaling Options
Ring dips – stationary dips—dips off a box
Scale up – Muscle Ups
If they have a vest, scale up to wearing a vest on the runs(practice for Murph)
SSS
PAUSE FRONT SQUATS
5×5
WOD
E2MOM FOR 16 MINUTES:
Accumulate 30 sec CHIN OVER BAR HOLD
Then 10 WB (20/14)*
*add 2 WB ea round. If you fail a round, start back at 10. Still end after 16 min
SCALING OPTIONS
Dead hang hold
WB – 14/12
Scale up – 30 sec max reps strict pull ups
CrossFit Team Offutt Tactical Fitness 