CrossFit Team Offutt Tactical Fitness

Time to work off that Turkey!

WOD:

12 Days of Thankfulness”
1 – 200m Run
2 Chin ups
3 Thrusters 95/65
4 Burpee box jumps 24/20
5 Handstand Push Ups
6 Pull Ups
7 Kettlebell Swings 53#/35#
8 1-arm Dumbbell or Kettlebell Snatches (4 ea arm) 53/35
9 Toe2Bars
10 Walking KB lunges 53/35
11 Dips
12 Burpee Over Bar

This is done like the 12 days of Christmas song, so you do 200M run, then 2 chin ups, 200m run, then 3 thrusters, 2 chin ups, 200m Run, then 4 burpee box jumps, 3 thrusters, 2 chin ups, 200m run, etc.. until you finish the last round that starts w/12 burpee over bar and ends with a 200m run
40min time cap
Score is time or highest round completed

Scaling Options:

100m run: 125m row

Thrusters: 65/45; 45/25

HSPU: Do one of the following…

-AbMat(s) under head;

-pike using box

-heavy DB shoulder press

-KB: 35/25; 25/15

TTB: Knee2Elbow, or laying Toe2Bar

X-tra:

Pick two tight areas and spend at least ten minutes total on mobility work on those locations.

Everyone have a safe and Happy Thanksgiving!

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S/S/S:

Thanksgiving

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WOD:

@ Home – 20 minutes of anything that gets the heart racing (watching football, the Macy’s parade, watch Cops…)

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Scaling Options:

Don’t go up for seconds or thirds.

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Xtra:

Go up for seconds or thirds.

We hope everyone is getting excited for Thanksgiving tomorrow. Don’t forget to help spread the word about our competition on January 16th. We still have plenty of team spots available.

S/S/S:

Strict Press

5, 5, 5+

Add 5 lbs from 12 Nov.

Video courtesy of CrossFit Coorparoo.

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WOD:

2-4-6-8-10-12-14-16-18-20

Toes to Bar (T2B)

Goblet Squat (53/35)

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Scaling Options:

T2B – KTE; Leg levers to rack

Goblet Squat – 35/25; 25/15; etc.

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Xtra:

3 rounds (note for time) of:

30 sec L-sit hold

60 sec hang from pull-up bar

S/S/S:

Oly

Pause Snatch (3 sec hold at knee)

5 x 2

75% of highest weight used 20 Nov.

Video courtesy of Catalyst Athletics.

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WOD:

3 RFT:

15 Power Cleans (135/95)

30 Box Jump Overs (24/20)

60 Double Unders

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Scaling Options:

PC: 95/65

BJO: 20/small box

DU: 180 SU/round

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Xtra:

If you don’t have DU, DU work for 10 minutes.

If you do have DU, find max height box jump.

Practice safely.

S/S/S:

Front Squat

5,5,5+

Add 5-10 lb from 10 Nov.

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WOD:

E3MOM for 15 Min

100m shuttle run

Max reps KB Swing – (70/53)

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Scaling Options:

KB: 53/35; 35/25; etc.

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Xtra:

AMRAP 6 Min

9 GHD Sit-ups

5 DB G2O (50/35)

2 Rope Climb

S/S/S:

Pull up skill work.

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WOD:

Partner “Chelsea”*

EMOM for 30min:

5 pullups

10 pushups

15 squats

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Scaling Options:

Pull ups – ring rows

Push ups – off box or bench

Squats – to range of motion

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Xtra:

Last person planking

S/S/S:

Prep for WOD

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WOD:

Oly Fun:

Snatch 1-1-1-1-1 reps

Clean and jerk 1-1-1-1-1 reps

Video courtesy of CrossFit HQ.

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Scaling Options:

None

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Xtra:

10 min working….

Deficit HSPU (45/25 plates per side)

S/S/S:

Deadlift

5,5,5+

Add 5-10 lb from Nov 4.

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WOD:

12 Min AMRAP

3 Deadlift (at 70% of GSLP)

3 Bar facing Burpees

Add 3 to each for each round.

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Scaling Options:

DL – Use 60% of GSLP weight.

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Xtra:

Reverse hypers –

3 x 15 half reps (lock out to halfway down)

Then –

15 full reps (weight should be light)

S/S/S:

Back Squat

5-5-5+

Add 5-10 from Nov 2.

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WOD:

5 2-minute rounds of:

5 muscle-ups

150-yard shuttle sprint (25 yards there and back, 3 times)

Max reps thrusters (135/85)

Score = total Thrusters

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Scaling Options:

MU to Banded MU to Jumping

Video courtesy of Freestyle Connection.

MU to Burpee Jumping Pull

Video courtesy of CrossFitDominion.

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Xtra:

Mobility – Limber 11

Video courtesy of joedefranco.

S/S/S:

Double Unders

Discuss technique

Practice 5-10 mins

Those that have help those that don’t

3 attempts max unbroken

Video courtesy of Crossfit Park City.

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WOD:

20 minute Circuit City

100m Farmer’s Carry

Tire Flip (A/B)

Ball Slam

Box Jumps (24/20)

Double-Under (no Sub)

Push Press 95/65

Burpee

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Scaling Options:

None.

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Xtra:

Stone to shoulder then Squat then drop the stone.

Increase the squat by 1 rep each time you shoulder the stone.

(Up to 10 squats)

Pick weight you can handle.