S/S/S:
Front Squat
5, 5, 5+
Add 5-10 lbs from 8 Dec.
.
WOD:
12 minute AMRAP
12 Deadlifts 185/125
12 burpees
12 Toes to Bar
200m run
.
Scaling Options:
DL – 165/115, 155/105, 135/95
T2B – K2E or lying T2B
Run – 250m row
.
S/S/S:
Strict Press
5, 5, 5+
Add 5-10 lbs from 9 Dec.
.
WOD:
EMOM Power Snatch
Rounds 1-3
3 reps @ 50% of new 2RM from 11 Dec
Rounds 4-6
3 reps @ 60%
Rounds 7-9
3 reps @ 70%
.
Scaling Options:
None.
.
Xtra:
Strong Man Fun
Practice with the Yoke, log bar, Famer handles, and (if a coach is there) stones.
S/S/S:
Only lift prep (Burgener warm-up)
.
WOD:
15 Min Time Cap
20 clean and jerks 95/65
400m run
15 clean and jerks 115/75
400m run
10 clean and jerks 135/85
400m run
5 clean and jerks 145/95
7 burpees
Score is total C&J and Burpees completed (Max 57)
.
Scaling Options:
Power Cleans are OK
If your Heavy single is near or below the 170/120+ range, then your weight progression is as follows:
65/45
85/55
95/65
115/75
.
Xtra:
Kipping Handstand Pushup Progression 2
Video courtesy of Freestyle Connection.
S/S/S:
Bench
5, 5, 5+
Add 5-10 lbs to 2 Dec.
.
WOD:
2 Min AMRAPs
Rows for Cal
Rest 2 min
Air Squat
Rest 2 min
Double Unders
(Score is total of all three together)
.
Scaling Options:
DU – Singles
.
Xtra:
Kipping Handstand Pushup Progression 2
Video courtesy of Freestyle Connection.
S/S/S:
Back Squat
5, 5, 5+
Add 5-10 lbs from 30 Dec.
.
WOD:
3 Rounds for Max Reps
4 minute AMRAP
200 m run cash-in
12 thrusters 95/65
9 Chest to Bar Pull-ups
Rest 5 minutes Between Rounds
.
Scaling Options:
Thrusters – Weight as necessary
C2B – Banded C2B
.
Xtra:
Kipping Handstand Pushup Progression 1
Video courtesy of Freestyle Connection.
S/S/S:
Hand Stand Pushup Coaching
.
WOD:
For Time:
Run 400m
Then 2 Rounds of:
40 Burpees
30 Box Jumps (24/20)
20 Ring Dips
10 Handstand Pushups
Then:
Run 400m
.
Scaling Options:
400m run – 400m row
Box Jumps – Height as required
Ring Dips – Bench Dips
HSPU – 2:1 Pike Pushups off a box
.
Xtra:
Kipping Handstand Pushup Progression 1
Video courtesy of Freestyle Connection.
S/S/S:
Deadlift
5, 5, 5+
Add 5-10 lbs from 4 Dec.
.
WOD:
21-15-9
Pull-up
KB Swing
Double Unders
.
Scaling Options:
Double Unders – 2:1 Singles
.
Xtra:
Handstand hold practice – 30+ second holds
Work on keeping a perfect position during the handstand. Ribs tucked down, Body hollowed out, active shoulders, head through.
S/S/S:
Prep for WOD.
.
WOD:
“Mid-line Monster”
For Time:
1 Minute Plank Hold
40 OH walking lunges (45/25 plate)
40 Flutter Kicks Per leg
40 OH walking lunges (45/25)
40 V-Ups
40 OH walking lunges (45/25)
40 Leg Raises
40 OH walking lunges (45/25)
40 Ab Mat Situps
40 OH walking lunges (45/25)
1 Minute L-Sit Hold
.
Scaling Options:
OH plate – 25/10
Plank hold – top of push up
V-ups – bent leg
Leg raises – knees to chest
Ab mat sit ups – anchored SU
.
Xtra:
“Last person planking, with a twist”
10 x Downward Dog to Cobra Pose
S/S/S:
Squat Mobility
– Oly Wall Sit with Bands
– PVC Speed under bar Drill – 3 x 5 (partner)
Video courtesy of CrossFit Chapel Hill.
.
WOD:
Find your 2RM Squat Clean
.
Scaling Options:
None
.
Xtra:
Clean pulls – 4 x 3 (add 10-50# to 2RM)
Glute-ham raises – 3 x 15
Don’t forget to get the word out about our Winter Warrior 2 competition on January 16. More teams have registered, but we’d still like to get more. We still need volunteers too, so if you feel like helping out with the competition, talk to your coach. CAN!!!
.
S/S/S:
Pistol work.
.
WOD:
5 rounds for time:
8 Alt. Pistols
6 Overhead Squats 115/75
4 Burpees over the bar
2 Muscle Ups
.
Scaling Options:
Pistols with band
OHS: 95/55 or 75/35
MU: Banded MU or 2 pull up/2 ring dip
.
Xtra:
Single leg KB or DB deadlift – 3 x 10 (5 per leg)
(Work up to a heavy, but manageable weight)
CrossFit Team Offutt Tactical Fitness 