CrossFit Team Offutt Tactical Fitness

SSS

Pistol Drills and progressions

courtesy of Freestyle Connection

WOD

4 RFT

10 WALL BALL (20/14)

10 PISTOL

25 DOUBLE UNDER

SCALE

Use your pistol progression in the wod

3:1 singles to doubles

SSS

E2MOM FOR 10 MIN

4 DEADLIFTS @ 75% of 1RM

WOD

4 RFT

12 BOX JUMPS

12 SDL HIGH PULLS (95/65)

200m Run

SCALE

Run – 250 m row

WOD

2010 CrossFit Games Georgia Sectional WOD 2

For Time:

60 KB Swings (53/35)

50 Box Jumps (24/20)

40 Wall Balls (20/14)

30 Pull-ups

20 GHD Sit-ups

10 Snatches 115/85 (squat or power, no press out)

100ft Overhead Lunge (45/25)

SCALE

KBS – 35/25

BJ – 20/16

WB – 14/12

Pull Ups – Jumping pull ups – ring rows

GHD – ab mat sit up ->feet anchored

Snatch – 95/65 – as needed

OH lunge ->25/10

SSS

Hang Power Snatch

5-5-5-5-5

WOD

Four rounds for time of:

Run 400m

225/155 pound Deadlift, 9 reps

SCALE

Run->500M row

DL ->185/135 ->135/95

WOD

20 MIN AMRAP

500 Row

15 Burpee

10 Alt KB Snatch (53/35)

Scale

Row – run 400M

KB snatch -> 35/25

SSS

Run Drills and Prep

WOD

5 x 400 m w 2 min rest

Five goes.  All out each round.  Keep times close.

SCALE

Run ->500M rows

SSS

Power Clean

5-5-5-5-5

WOD

8 rounds

Run 100m in under 1 min,

Then…

8 Rounds of 20sec on:10 rest of:

Push-up

Sit-up

Alternate movements each time

(This will be a 16 min work out)

SCALE

Run ->125M row

Push Up –> off bench

Sit Ups ->feet anchored ->crunch

SSS

EMOM FOR 14 MINUTE

Odd- 8 Press at 60% of 1RM

Even – 15 Butterfly Sit-up

WOD

Oh My Grip

3 RFT

200m Framer’s Carry (53/35)

10 Toes to Bar

10 KB Swings (53/35)

SCALE

FC – 35/25

T2B ->K2E ->laying T2B

KBS – 35/25

SSS

Prep for WoD.

Focus on Dumbbell snatch skill

WOD

Joshie

3 rounds for time

 40 pound Dumbbell snatch, 21 reps, right arm

 21 L Pull-ups

 40 pound Dumbbell snatch, 21 reps, left arm

 21 L Pull-ups

SCALE

Scale dumbbell snatch as needed.

SSS

Running Skills and Drills

WOD

1 Mile Time Trial

Rest 10 mins.

1/2 Mile Time Trial