Congratulations and welcome to CF TOTF’s newest athletes! CAN!
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S/S/S:
Demo Tire Flips
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WOD:
Team WOD
Teams of 2-3
6 RFT
100m Tire Flips (outside Door to Door)
200m Sprint (back to door and back to tire)
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Scaling Options:
Tire size.
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S/S/S:
Split Jerk footwork drills
Video courtesy of Cody – Online Fitness Videos.
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WOD:
Split Jerk 5,5,3,3,2,2,2
From the Rack
Increase weight based on form
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Scaling Options:
None
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Xtra:
Rack and overhead mobility.
Find one of each on the Mobility WoD posters and work it.
S/S/S:
Deadlift
5, 5, 5+
@ 75% of new 1RM
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WOD:
15 AMRAP
25 BF Sit-ups
200m Sprint
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Scaling Options:
BF SU – Feet anchored SU
200M Run – 250M Row
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Xtra:
4X4 5-sec Eccentric Pull-ups
Rest 30 seconds between rounds
Use weight if able
Picture courtesy of CrossFit HQ.
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.
He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
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S/S/S:
WOD Prep:
5 Burpees
5 step ups
5 jump up, step down
5 box jumps
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WOD:
“Small”
3 RFT
Row 1000m
50 Burpees
50 Box jumps – (24/20)
Run 800m
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Scaling Options:
If no row – run 800m
If no run – row 1000m
Box Jumps – 20/16
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Xtra:
Roll out everything
S/S/S:
Bench Press
5, 5, 5+
@ 75% of new 1RM
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WOD:
10 RFT of:
Farmers Carry 50m (70/50)
5 T2B
10 DB Cleans (70/50
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Scaling Options:
FC – Weight as needed
T2B – K2E
Clean – Weight as needed
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Xtra:
5 rounds Not For Time of:
50m Walking Lunge
15 Back Extensions
Big shout out to CF TOTF Athlete Trey Hadaway for representing us at CrossFit Reykjavik! CAN!
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S/S/S:
15 min on Front Rack/Tricep/Shoulder Mobility
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WOD:
12 min AMRAP of:
5 Front Squat 185/135
5 Ring Dips
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Scaling Options:
FS – as needed
Ring Dip – stationary, or box dip
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Xtra:
Behind the back upright row 3 x 5
Video courtesy of Steve Payne.
S/S/S:
Prep for WOD
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WOD:
For time (40 min time cap):
Run 400m
Row 500m
Run 800m
Row 1000m
Run 1200m
Row 1500m
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Scaling Options:
If can’t run, bike x 3 distance
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Xtra:
Heel cord mash – 2 min per
Banded lat stretch – 2 min per
Banded shoulder stretch – 2 min per
S/S/S:
Deadlift Technique
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WOD:
For Time (5 min cap):
9, 6, 3
Deadlift @ 365/295
American KBS @ 2.0/1.5
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Scaling Options:
Scale weight as needed but keep it heavy.
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Xtra:
Reverse hypers – 3 x 20
Pull up bar hang – 3 min
S/S/S:
Back Squat
5, 5, 5+
@ 75% of new 1RM
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WOD:
For Time:
100 Double Unders Cash In, then…
3 RFT:
5 Muscle Ups
10 HSPU
15 C&J (165/115)
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Scaling Options:
DU – 2 X SU
MU – Burpee to kipping C2B
HSPU – negatives
C&J – 75% of 1RM
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Xtra:
EMOM x 16 mins
Even: 10 Alternating Weighted Pistols (35/20# DB or KB)
Odd: 30′ Hand-Stand Walk (or 30 seconds max effort)
S/S/S:
Back Squat
5, 5, 5+
@ 75% of new 1RM
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WOD:
10 Front Squats 135/95
10 Reverse Lunges 135/95
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Scaling Options:
Scale weight as needed
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Xtra:
Couch stretch – 3 min per side
Double banded hamstring stretch – 2 min per side
Video courtesy of Matthew Vincent.
CrossFit Team Offutt Tactical Fitness 