Video courtesy of Oscar Sanchez.
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S/S/S:
Pose Running technique
Video courtesy of Thjeko.
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WOD:
Run 5K (8 Full laps)
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Scaling Options:
6 laps
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S/S/S:
Pull-ups – 3 x max reps
1 – strict
1 – kipping
1 – butterfly
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WOD:
2 min max rep Air Squat
2 min rest
1 min max rep push up
1 min rest
1 min max rep push up
2 min rest
2 min max rep Air Squat
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Scaling Options:
Air Squat – to a target
Push Ups – off a bench or box
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Xtra:
4 x 10 Strict Ring Dips
Tricep mash – 2 min per
Roll out lats, 1 min per
Coach Mark Peterson trying to mimic the Eiffel Tower. Representing worldwide! CAN!
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S/S/S:
Press
5,5,5+ @ 75% of new 1RM
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WOD:
10 min AMRAP
20 double KB swings
15 double KB cleans
10 double KB press
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Scaling Options:
None.
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Xtra:
Shrugs 3 x 10 (up weight per set)
3 x 10 Back Extension
S/S/S:
Box deadlifts
5 x 5
Video courtesy of Juggernaut Training Systems.
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WOD:
Clean 2, 2, 2, 2, 2, 2
Increase weight each set
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Scaling Options:
None.
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Xtra:
Reverse hypers 4 x 15
Pigeon pose on 30” box – 1 min per side
Video courtesy of Rogue Fitness.
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
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S/S/S:
Prep for WOD.
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WOD:
“Carse “
21-18-15-12-9-6-3 of:
(Start each round with 50m bear crawl)
Squat clean (95/65)
Double unders
Deadlift (185/130)
Box jump 24/20
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Scaling Options:
Clean – adjust weight as needed
DU: 2:1 Singles w/10 min DU practice AFTER WOD
Deadlift – adjust as needed
Box Jumps – 20/16
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Xtra:
Couch stretch – 2 min per
Banded hamstring stretch – 2 min per
Banded hip stretch – 2 min per
S/S/S:
T2B technique
Video courtesy of CrossFit HQ.
“Pray to the muscle up gods” drill
Video courtesy of Barbell Shrugged. 1:50 to 3:20 mark for the Muscle Up drill
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WOD:
“Gymnasty”
5 RFT of:
5 Muscle Ups
10 Box jump overs 30/24
15 T2B
25m bear crawl
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Scaling Options:
MU – Burpee to Kipping Pull Up/Banded MU transition
BJOs – 24/20
T2B = K2E or knees above waist
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Xtra:
False grip pull ups (strict) 3 x 5
Heel cord mash – 2 min per
Video courtesy of Gymnastics WOD. Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.
S/S/S
Warm up sets for Olympic Lifts.
Video courtesy of Corey Pitsillidi.
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Video courtesy of The LabGym.
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WOD:
Olympic plus total
3 attempts to find 1rm
Press – from the rack
Snatch
Clean and jerk
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Scaling Options:
None.
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Xtra:
Oly wall stretch – 3 min
Banded OH stretch – 2 min per
S/S/S:
Deadlift – spend 15 minutes going over deadlift technique
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WOD:
EMOM for 9 Min:
4 Deadlift @ 315/255
4 Hand stand push up
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Scaling Options:
Deadlift – Weight down to what you can do 18 times unbroken
HSPU – two mats under head or seated dumbbell press as heavy as possible
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Xtra:
Reverse Hypers – 4 x 12
Hang from pull up bar – 2 min
We saw some big numbers on the board today. Way to go on the Power Lifting Total CF TOTF warriors! CAN!
Now let’s all get ready for some birthday burpees in honor of Coach Kim! Happy Birthday Lady Grape!
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S/S/S:
3 sets max rep strict pull up
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WOD:
For Time:
400m Run
45 Back Squats 95/65
400m Run
30 Front Squats 95/65
400m Run
15 OHS 95/65
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Scaling Options:
500m row for 400m run
Squat weight – scale as needed
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Xtra:
Pendlay Row 3 X 12
Video courtesy of Glenn Pendlay video channel.
Pigeon pose on 30” box 2 X 1 min per leg
S/S/S:
Warm up sets for Power Lifts.
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WOD:
Power Total
3 attempts to find 1rm
Squat, bench, deadlift
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Scaling Options:
None
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CrossFit Team Offutt Tactical Fitness 