CrossFit Team Offutt Tactical Fitness

S/S/S:

Press

5, 5, 5+

Add 5-10 lbs from 25 Nov.

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WOD:

Angry Short Bear

Min 1 – 1 Bear @ 95/65

Min 2 – 2 Bear

Min 3 – 3 Bear

Rest 1 Min

Repeat same Progression at 115/80

Rest 1 Min

Repeat same progression at 135/95

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Scaling Options:

Set 1 at 65/45

2 at 85/55

3 at 105/65

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Xtra:

10 min working deficit HSPU

Reverse hypers – 4 x 20 (increase weight from last time)

S/S/S:

Front Squat

5, 5, 5+

Add weight from 23 Nov.

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WOD:

2 Rounds For Reps

90 Sec box jumps 24/20

:30 rest

90 Sec Burpees

:30 rest

90 Sec ball-slams (35/25/20)

:30 rest

90 Sec Pull-ups

:30 rest

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Scaling Options:

Box to height

Ball to weight

Pull ups with Bands

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Xtra:

Elevated Single leg Squat – 4 x 10 (5 per side)

Lateral Leg Squat  – 4 – 10 (5 per side)

Couch stretch 2 x 2 min per leg

S/S/S:

Split Jerk Foot Work Drills

Video courtesy of AgainFasterAustralia.

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WOD:

Split Jerk

Out of the Rack

5-5-3-3-3-2-2-2-2

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Scaling Options:

None.

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Xtra:

Bulgarian Split squat 4 x 3 (Increase weight per set)

Banded overhead distraction – 2 min per side

S/S/S:

Pull Up mechanics

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WOD:

“Team Angie”

Teams of 3 complete the following:

100 Pull ups

100 Push Ups

100 Sit Ups

100 Air Squats

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Scaling Options:

Push Ups – off bench or box

Pull ups – ring row or body row

Sit ups – feet anchored

Air Squats – to ROM

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Xtra:

Roll it out if it hurts.

Alright everyone, we’re nearing the deadline for registration for our competition in January. We still need volunteers to judge. We also need EVERYONE to get the word out. Help spread the word to boxes in your neighborhood, repost the registration link to Facebook, anything you can. These competitions really help keep our program alive. CAN!!!

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S/S/S:

Deadlift

5, 5, 5+

Increase weight from 19 Nov.

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WOD:

21-15-9

Calorie row

Bar facing burpees

OHS 95/65

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Scaling Options:

OHS – weight as needed

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Xtra:

5 x 5 Ring Rows

S/S/S:

OLY

Snatch Drop

Work Speed under the bar

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WOD:

EMOM 13

3 Position Snatch at 75% of 2RM

High Hang

Hang

Ground

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Scaling Options:

None

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Xtra:

1 min of each

Downward Facing Dog

Cow Face

Picture courtesy of tabatatimes.com.

Criss-Cross Arms

Hands behind back and bend over

Lower body twist

S/S/S:

Bench Press

5, 5, 5+

Increase weight from 16 Nov.

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WOD:

20 Min AMRAP

35 DU

10 Wallball (20/14)

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Scaling Options:

DU – 2:1 Singles

Wall Ball – Weight as needed

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Xtra:

Doorway stretch 2 mins

Roll out glutes/hams/quads

Hang from bar for a total of 90 seconds

S/S/S:

Standing Reverse Hypers

3 x 5

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WOD:

10,000 /8,000 Pound Deadlift

(Pick a weight and try to stick with it. Lift it until you exceed the goal total weight.)

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Scaling Options:

8000/6000 total.

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Xtra:

Reverse Hypers

3 x 10

Video courtesy of CrossFit HQ.

S/S/S:

Back Squat

5,5,5+

Increase weight from 18 Nov.

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WOD:

For Time:

250m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

250m row

10 pull-ups

20 push-ups

30 sit-ups

40 squats

250m row

(25 Minute Cut Off)

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Scaling Options:

250m Row – 200m run

Air Squats – To ROM

Push Ups – off a bench or box

Pull ups – Ring Rows

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Xtra:

5 x 5

Negative Pull-ups

5 second pause between reps

60 seconds between sets

pic courtesy of NR Today

With friends and family visiting for Thanksgiving, today is a perfect day to bring them in to not only work off those plates of great food, but introduce them to the greatest CrossFit Community in the DoD!

Community WOD:

“The Med Ball that Won’t Go Away”

Teams of 2 complete the following
for time:
-50 partner wall balls (toss the
med ball up to touch line and
caught by other athlete)
-25 ten meter shuttle runs w/med
ball (partners trade off each sprint
until all are completed)
-50 partner plank burpees*
partners can split anyway they
desire
-25 med ball situps with toss
(partner toss between each other)
-400m run Cash Out (partners must
stay together)

For plank burpees (video courtesy of Kaiafit)…

Scaling Options:

Any med ball can be used,
ranging from 8 to 30 lbs.

X-tra:

Go to soccer pitch and with partner heave med ball
backwards overhead down length of field. Do this for
time, one partner throwing med ball to other end and
back, handing off to the other partner who also completes one there-and-back.
Race the other teams.
Can be done in a head-to-head bracket format if space is tight.

Seeding based off of WOD finish times.

NOTE: Do not hit the walls, plexiglass or other people with the med balls. If the soccer pitch is taken and the weather is nice, move to the parking lot and eyeball the distances.