CrossFit Team Offutt Tactical Fitness

S/S/S

Wall Ball/ Box jump/Burpee review

WOD

2 RFT

400M run

30 Wall Balls (20/14)

20 Box Jump 24/20

10 pull ups

20 burpees

30 push ups

40 BF sit ups

Scaling Options

Run – 500M Row

WB – 14/12

BJ – 20/16

Pull Ups – Ring Rows

Push ups – off a bench

BF Sit Ups – Feet anchored

Xtra Work

Tire Flip Challenge

S/S/S

Prep for…

WOD

5 rounds – 7 reps Bear Complex

1 rep =

1 Clean (full)

1 Front Squat

1 Push Press (may thruster)

1 Back squat

1 back push press (may thruster)

Increase weight each round

Scaling Options

None

Xtra Work

EMOM for 8 min

1 Bar Muscle Up

Defranco Limber 11*

S/S/S

GSLP Dead lift

5,5,5+  from 13 Jan

WOD

5 RFT

200M run

10 Dead lift 225/175

Scaling Options

DL – 50% of GSLP weight

Run = 250 row

Xtra Work

Hang from pull ups bar – accumulate 5 min

S/S/S

GSLP Back Squat

5,5,5+ from 11 Jan

WOD

E2MOM – 12 Min

5 pull ups

10 back squats – 60% GSLP

Scaling Options

Pull Ups – Ring Rows

BS – 50% of GSLP

Xtra Work

Bar muscle up Drill*

Couch stretch – 3 min per leg

S/S/S

Skill

Double under

WOD

15 Min AMRAP

250M Row

30 DU

20 Air Squats

Scaling Options

DU = 3/1

Xtra work

GHD – 4×15

Stationary Dips -3X15

Heel cord mash x2 min per

S/S/S

GSLP Bench

5,5,5+ from 15 Jan

WOD

Partner WOD 4 RFT

Med Ball Run 200M(as a team)(20/14)*

10 Bench press 75% of GSLP

20 BF sit ups

-One partner completes both while other rests/spots

Scaling Options

Bench – 65% of highest GSLP weight

BF it Ups – Feet anchored

Xtra Work

False Grip Pull Ups

4X8

Doorway stretch

3X30 sec per side

S/S/S

Tabata Roll out

20 sec on, 10 sec rest.  Do one body part every twenty seconds until whole body is hit

WOD

Triple play (teams of 3)

Teams of 3

4 Rounds For Time of

Partner 1 – 300M row

Partner 2 – 25 KB Swings (53/35)

Partner 3 – 25 S2OH  (65/45)

1 Round = all partners do all three pieces.  Switch once everyone has completed their part.

Scaling Options

Row – 200M Run

KBS – as needed

Xtra Work

Help wipe up the area.  The community that cleans together stays together

S/S/S

Power Snatch Technique*

Pull Up Proficiency

WOD

12 Min AMRAP

10 Power Snatch – 95/65

10 Pull ups

(add 10 pounds to snatch each round)

Scaling Options

Snatch starts at 75/45 and add 5# each round

Xtra Work

OH banded distraction x 2 min per

Lat mash w/roller x 3 min per

S/S/S

5 attempts at max unbroken handstand push up reps Record highest number

WOD

EMOM – 20 Minutes

Tire Flip

Wall Ball (20/14)

KB swing 53/35

Double Under

Pull up

SCALING OPTIONS

Tire flip – use lighter tire

WB – 14/12

KBS – as needed

DU – no scale

Pull Up – banded strict*

XTRA WORK

Yoke Work

Pick a weight, pile up plates at one end of the mats(going east to west)

Move weights to other side with as many trips with yoke as it takes.  Min weight =500/300

Here are our Top Performers in the Scaled division. In First place Team Bang it Out, in Second place Team Alpha Bravo, and in Third place M.O.B. Well deserved victory by the athletes.

S/S/S

GSLP Press

5, 5, 5+ from 7 Jan

WOD

8 Min AMRAP

1 Muscle up

3 Deadlifts – 315/275

15 Box Jumps 30/24

SCALING OPTIONS

Banded Muscle up

Deadlifts 90% of 1RM

BJ – height as needed

XTRA WORK

Bulgarian Split  Squat in front rack

5X5