CrossFit Team Offutt Tactical Fitness

Sorry for the late post folks.

SSS

5 Sets of:

 10 Feet Elevated Ring Push Up

 10 Broad Jump

 3 Legless Rope Climb

SCALE

FE ring PU – feet on ground ring push -> regular push ups

Legless rope climb – leg-assited rope climb -> 2X rope walk per rep

SSS

5:00 of Handstand Work

 20 Wall Climb to Handstand

WOD

With a running clock at 0:00

5 Min AMRAP

50 DUs

10 double KB cleans(53/35)

At 5:00

5 Min AMRAP

100m run

10 pull ups

At 10:00

5 min AMRAP

10 burpees

10 double KB thruster(53/35)

SCALE

KB – as needed

DUs – 2:1 SU ratio

Run – 125M row

Pull ups – ring rows

SSS

2 Sets of:

 3 Skin The Cats with :10 hold at bottom

 1:00 Left quad/hip stretch

 1:00 Right quad/hip stretch

WOD

Press

3 sets x 8 reps @ 70% of 1RM

SCALE

65% of 1RM

With the Wounded Warrior Games being held the fieldhouse the TOTF area will be closed to all personnel from 0800-1800 this week. We will only hold thet 0600 class this week. 

There will not be a coach for the 1630 class today. 

SSS

4 Sets of:

 5 Rock To Headstand

 10 Strict Chest to Bar Chin Up

 5 Box To Box Land and Jump

WOD

video courtesy of Crossfit HQ

Team Series Event 4

10 minutes to establish:

1-rep-max hang power clean

The TOTF area will be closed during the lunch hours of the day until next Friday for the Wounded Warrior Games. 

WOD

“Kelly”

5RFT

400m run

30 Box jumps (24/20)

30 Wall ball shots (20/14)

SCALE

BJ -26/22 -> 24/20 -> 20/16

WB – 14/12

SSS

5 Sets of:

 10 False Grip Ring Row

 10 Strict Ring Dip

 5 Tuck Up Lower To L-Hang

WOD

Team Series Event 2

Relay as individuals

100 double-unders

25 toes-to-bars

25 deadlifts (225 / 155 lb.)

50 box jump overs (24 / 20 in.)

Order: M-F-M-F

Time cap: 25 minutes

SCALE

DU-> SU

T2B-> Sit ups

155/105

BJs -> Box step overs

SSS

Flexibility

 30 Shoulder Pass Through

 2:00 Left Split

 2:00 Right Split

WOD

E2MOM for 12 minutes

5 Pull up

5 Full Snatch (135/115)

SCALE

Snatch (115/85)

Pull ups ->jumping pull ups w/slow decent -> jumping pull ups -> ring rows

SSS

EMOM for 12 minutes

Odd- 8 Deadlift @ 50% 1RM

Even- 10 Toes to bar

WOD

5 Sets of:

 10 Elevated Ring Push Ups

 15 Superman Rocks

 30 Double Unders

SCALE

T2B -> Knee to Elbow

Huge shoutout goes to TOTF Alum Dave LeClaire for complete the Level 2 Crossfit Cert this weekend. Great job Dave

SSS

10:00 Skill Work:

 Tri-Pod x 5

 Bridge Hold x :30

 Sit Up to Pancake x 10

WOD

Six sets of 200m run w/ 2 min rest

Goal less than 60 sec difference between first and last set

SCALE

If you can’t run, 250M rows