CrossFit Team Offutt Tactical Fitness

May has been flying by.

Monday week 4

18-15-12-9-6-3 reps for time of:
135/95lbs. deadlifts

50ft Bear Crawl
** 30 Double Unders between reps

Tuesday week 4

Skill:  Kettlebell Snatch (10 Minutes)

5 rounds for time:
20 pull-ups
30 wall-ball shots, 20\14-lb. ball
20 Burpee Pushups

Wednesday week 4

Skill:  Max Box Jump Height ( in 12 minutes establish a 1 rep max Box jump height)

Power clean 3-3-3-3-3 reps
Front squat 2-2-2-2-2 reps
Squat clean 1-1-1-1-1 reps

MetCon: 12-9-6 for time of:

– Kettle Bell Swings 1.5/1 pood

– Lateral burpees over the KB

– Turkish Getups Alt Hands

Thursday week 4

Skill:  2 max sets Toes to bar unbroken 3 rest 3 minutes between sets

MetCon:

For Time:

800m Run

45 Push Press 115\75lbs

400m Run

45 Ring Dips

200m Run 45 Pushups

Friday week 4

Strength: Sotts Press 2-2-2- increase weight with every set if possible

4 rounds of:
3 minutes of rowing meters
1 minute of muscle-ups ( Bar or Rings)

Monday week 3

Strength: Front Squat 5 Rep Max, 10 Rep Max, 15 Rep Max Begin with 60% of your 1 rep max Back Squat

MetCon:

Complete as many rounds as possible in 10 minutes of:
275-lb. deadlifts, 10 reps
20 GHD sit-ups

Tuesday week 3

Skill : Chest to Bar Pullups/ Bar Muscles Ups

MetCon:

15-12-9-6-3 reps for time of:

– 115/75lbs Power Clean

– HSPU

– Toes to bar

Wednesday week 3

Every Minute on the Minute (EMOM) until cannot complete

Evens: 4 Bumper Getups
Odds: 8 Wall ball 20/14

Thursday week 3

Cash In: 1k Row

2 rounds for time of:
100 squats
50 box jumps, 20-inch box
45-lb. dumbbell clean and jerks, 25 reps

Cash out 500m Row

Friday week 3

Skill Weighted  Chin-up 1-1-1

         Weighted Ring Dips 1-1-1

MetCon:

10-9-8-7-6-5-4-3-2 and 1 rep for time of

– Strict Chin-ups

– Sumo Deadlift High Pull 95lbs

– Burpee Pushup over the bar

So last week should have been a shock to the system.  Lifting heavy and going hard.

Let’s get right to it.

Monday week 2

Complete as many rounds and reps as possible in 20 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Tuesday week 2

CrossFit Total II

Overhead squat, 1 rep max
Bench Press press, 1 rep max
Clean, 1 rep max

Wednesday week 2

Skill: Handstand shoulder taps

Complete as many rounds as possible in 7 minutes of:
35-lb. dumbbell thrusters, 9 reps
rope climb, 1 ascent

— With no Rest

Complete as many rounds as possible in 7 minutes of:
35-lb. dumbbell thrusters, 9 reps
9 Deficit Pushups 45\25lbs plate

Thursday week 2

For Time:

100 Double Unders

80 Abmat Situps

60 Deadlifts 135/95

40 Box Jumps overs 24/20

20 Kcal Row

Friday weeks 2

As far up the ladder as possible in 17 minutes of:

– Thruster / push press / push jerk / split jerk 95/65lbs

– GHD Sit-ups

** Press complex goes up by 1 rep

** GHD goes up by 5… 5, 10, 15, 20

Rep scheme goes 1/5, 2/10, 3/15, 4/20

So, moving into the summer we will see a shift in the programming to increase the METCON portion to help get that summer body that everyone wants.

To make it happen, not only do you need to work out hard and with high intensity but you also need to look into your nutrition.  Yes, there are many different nutritional programs that will get you there.  Which one is best?  Simple, the one that you can easily follow and stay on and ENJOY.  If you don’t follow it as directed then it’s not for you.

So, let’s get on with the good stuff.

Monday week 1

Back Squat 2-2-2-2-2-2 75% 1 rep max 1 min between rounds

MetCon:

Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

Tuesday week 1

Endurance

4 Laps Around the Track, each for time of:

MetCon:

Grace

135-lb\95lbs. clean and jerks, 30 reps

Wednesday week 1

Skill  100 Double unders

Helen

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Thursday week 1

Complete as many rounds as possible in 20 minutes of:
Row 20 calories
10 burpees, jumping over the barbell
135/95. thrusters, 5 reps

Skill: 2 Rounds of unbroken GHD Situps

Friday week 1

15-12-9-6-3 For Time

– Hang Power Snatch 100\70lbs

– Overhead Squats

– Toe 2 Bar

– Ring Dips

Last week of April.  Be ready for some big changes next month.  It looks like a wild ride!

23 Apr 18

S/S/S: Back Squat 5-5-5+

WOD: Elizabeth

15-12-9

Clean

Ring Dip

24 Apr 18

S/S/S: Double Under Practice (just in case you didn’t get enough last Tuesday)

ANNIE

50-40-30-20-10

Abmat Sit-up

Double Unders

25 Apr 18

S/S/S: Press 5-5-5+

Double KB Swing https://www.youtube.com/watch?v=Tr4yzNiqOWY

Double KB Clean https://www.youtube.com/watch?v=MUsKJDN5WQs

Double KB Press https://www.youtube.com/watch?v=hUCcfA7acJ0  no verbal instruction but can see the form to be executed.

Double Kettlebell instruction

WOD: 10 Min AMRAP

20 Double KB Swings

15 Double KB Clean

10 Double KB Press

26 Apr 18

S/S/S: Bench 3-3-3-3-3

Increase weight each set if form dictates

WOD: Every 30 seconds for 10 Minutes

1 Power Snatch

1 Ball Slam

*if you do not make reps within 30 seconds – finish the round you are working on and wait until next round to restart.

27 Apr 18

S/S/S: Front Squat 5-5-5+

WOD: 5 Rounds

400m Run

90 second rest between rounds (6 minutes)

Well, wasn’t that special.  Friday the 13th was, well, it just was.

16 Apr 18

S/S/S: Toes To Bar Technique

https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwiT4fGnpP7ZAhUH4GMKHTYZDmEQtwIIJzAA&url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DIJZpz5C1dAA&usg=AOvVaw0Lfq_nksOnItVr6L_TQFr6

WOD:14 min AMRAP

Farmers Carry 50m 70/50

5 T2B

10 DB cleans 70/50

17 Apr 18

S/S/S: Back Squat 5-5-5+

WOD: 4×4 = Four, four-minute rounds with one-minute rest between rounds. *Your score is the TOTAL OF DOUBLE UNDERS PERFOMED IN ALL FOUR ROUNDS. If you do not have double unders this is good practice.

8 Burpees

10 Air Squats

12 HRPU

Max Double unders*

18 Apr 18

S/S/S: Push Press 3-3-3-3-3

Increase weight with each round as form dictates.

WOD: Partner WOD teams of 2 – 14 min, score is total number of meters

One partner rows while the other completes

20 Kettlebell Swing (1.5/1.0)

15 GHD Sit up

20 Wall Balls

19 Apr 18

S/S/S: Deadlift 5-5-5+

WOD: 6 Min AMRAP

7 C2B

8 Alternating Pistols

9 Ring Dips

20 Apr 18

S/S/S Bear Complex

5 Elements must be completed Seven times for one round x5

Complex:

1 Power Clean

1 Front Squat

1 Push Press (bring down behind your neck)

1 Back Squat

1 Push Press (bring this one down in front)

9 Apr 18

S/S/S: 3x Max reps – 15-minute max time cap for each element

Pull ups

Muscle up / Muscle up progression

WOD: 4 RFT

40 Ab mat situp

30 calorie row

20 push ups

10 Apr 18

S/S/S: Front Squat 5-5-5+

WOD: Row 5000m – Scale 3000M

So, we have been noticing some trends on rowing that we want to fix.  Here are some links to help you.  The big errors that we see are

1- Bringing heels up (going too far forward)

2 – Lunging forward at the catch (weak shoulders)

3 – improper sequence

http://www.concept2.com/indoor-rowers/training/technique-videos/common-errors

3 – Rowing at too high of a drag factor.

11 Apr 18

S/S/S: Strict Press 5-5-5+

WOD: Tabata Body weight 20:10 (work: rest ratio) with 2 minutes rest between Tabata’s

Tabata 1: Air Squat

Tabata 2: Push up

Tabata 3: Mountain climbers

Tabata 4: Ab mat situps

Tabata 5: Plank

12 Apr 18

Outside WX permitting and area is safe. If inside may need to adjust tire flip distance.

S/S/S: TIRES

WOD:  10 minute AMRAP – can be done solo or in pairs  pair up with comparable running speed

2- tire flip jump through

100m dash (near the end of the soccer pitch)

13 Apr 18

Friday the 13^th……

3 RFT

400m Run

25 Wall Balls

25 Med Ball Cleans

25 OH Squat with med ball

What makes this Horrific is you must hold the med ball throughout the WOD. Rest taken with the med ball on the ground incurs a 5-burpee penalty. Cleans will be touch and go. Med ball cannot rest on another object- must be held on the Person.

scales-burpee penalty to 1

reps to 13

run to 200m.

Overhead squats to squats with ball above chest

So, first thing first.  We are proud to announce that we are officially having a afternoon class. Monday and Wednesday at 5:30 (1730 for you military type) and Tuesday and Thursday at 4:30 or 1630. Victor, Matt and Mimi are stepping up to take on the challenge.

So, as we enter the last month of this cycle I am sure you all had fun with the open.  Here we go for the first week of April.

2 Apr 18

S/S/S Back squat 5-5-5+

WOD: EMOM / Death By:

3 Air Squat

1 Burpee

20 m sprint (blue line – blue line)

Note: Each minute increase Air Squat by 1 and increase Burpee by 1

3 Apr 18

S/S/S: Clean Technique

WOD: Squat Clean Day

Squat Clean + Front Squat Increase weight each set as form dictates

3-3-2-2-1-1

4 Apr 18

Deadlift 5-5-5+

WOD: 7 min AMRAP

1 Deadlift @ weight from above

10 Burpee over bar

10 T2B

5 Apr 18

S/S/S: Push Jerk 5×3 (sets x reps) increasing weight each set as form dictates

WOD: 7 Min AMRAP

10 Wall Balls 20/14

10 Back Racked Lunges 95/65

10 Shoulder to overhead 95/65

10 Front Racked Lunges 95/65

Note: Adjust weigh as needed

6 Apr 18

Bench 5-5-5+

WOD: 3 RFT

400m Run

500 m Row

50 DU= 100 SU (can increase to 100DU/200SU)

26 March 18

Make up 18.5

Strength: Front Squat

WOD: 21-15-9

Power Clean

Push Press

M-115 F=75

27 March 18

Strength: Bench

WOD:12 Min AMRAP

20 GHD/BFSU

10 L Arm Walking Lunge

10 R Arm Walking Lunge

M= 50 F=35?

28 March 18

Strength: Deadlift

WOD: 3 RFT

Row 250m

21 DB Thrusters 30#

12 Chest to Bar pull ups

29 March 18

Skill: Running drills Pose Running

https://www.youtube.com/watch?v=9R-3UT1Vd9o

WOD Run 3 laps- compare times

30 March 18

Strength: Push Press

WOD: Partner Murph lite

400m cash in (run together)

100 pull ups

200 push ups

300 squats

400m run cash out

Video Courtesy of The CrossFit Games

WOD:

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.