CrossFit Team Offutt Tactical Fitness

SSS

Prep for WoD

WOD

California Club

8 deadlifts 365/255

40 situps

80 double unders

20 chest 2 bar pullups

80 wall balls 20/14

20 chest 2 bars

80 double unders

40 situps

8 deadlifts 365/255

SCALE

Deadlifts (275 / 185 lb.)

DU: 2:1

C2B to Pulls to Ring Rows

SSS

10 min EMOM

2 OHS at 70% 1RM

WOD

14 Min AMRAP

300 M Row

20 Hand Release Push Ups

15 KB Swings (2 pood/ 1.5 pood)

SCALE

KBS ->1.5/1 POOD

SSS

14 min EMOM

Odd: 3 Right Arm KB Snatch

Even: 3 Left Arm KB Snatch

WOD

27 Chest to Bar Pull-ups

Then …

2 RFT

12 Deadlifts (155/115)

9 Hang Power Clean

6 Jerks

SCALE

C2B-> Standard Pull up -> Ring row

Happy to welcome the newest members of our TOTF family. 

SSS

10 min EMOM

2 FS at 75% of 1RM

WOD

4 RFT

400M Run

20 Burpee over Box (30/24)

SCALE

box height 24/20

This is will be an open gym class. Meaning no coaches today.

WOD

The Safe Separator:

For Time:

24 ring push-ups

15 back squats (225/165)*

20 burpees

18 ring push-ups

18 front squats (205/145)

20 burpees

12 ring push-ups

21 overhead squats (185/125)

20 burpees

SCALE

Ring push ups -> hand rel push ups -> standard push ups -> push ups off bench or box

Squat weights – as needed (shoot for 75% of your 1RM in each lift)

SSS

Rope Technique

Tire Technique

WOD

Climbing Snail (modified with Tire)

3 RFT

400m Run

2 Rope Climbs

Tire Flip (blue line to blue line)

2 Rope Climbs

SCALE

Rope: stand to lying to stand with flip.

Tire: Partner up as needed

Run: Row 500m

SSS

Every 2 minutes for 10 minutes: Push press x 2 @ 80-85%

(2 min break)

Every minute on the minute for 5 minutes: Jerk x 1 @ 90%

WOD

12 Min AMRAP

5 OHS (135/95)

10 pullups

20 double unders

SCALE

OHS by #

DU: 50 SU

SSS

Clean Skill Work

WOD

Squat Clean Ladder

For Time*

10 Squat Clean 245/165

8 Squat Clean 265/180

6 Squat Clean 285/195

4 Squat Clean 305/205

2 Squat Clean 325/215

SCALE

Rx # is going to be tough.  Recommend starting each at the following based on 1RM

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80

2 @ 90%

SSS

Pendlay Rows

3×5

Increasing weights

WOD

Triple Deadlift for one

For time:

21-15-9 reps for time of:

Deadlifts (250 / 150 lb.)

Bar facing burpees

100-ft. handstand walk (end of each round)

SCALE

Handstand Walk: to 10 Hand stand push-ups to 30 seconds total inverted HS hold