CrossFit Team Offutt Tactical Fitness

S/S/S:

Prep for WOD

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WOD:

SQT:

3 RFT of:

10 Snatches (95/65)

200 shuttle Run (4 X 50m)

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Scaling Options:

Adjust snatch weight as needed

Video courtesy of The CrossFit Games.  If you didn’t get a chance to watch the Teens and Masters perform this WOD during the Games, give it a watch.  Great seeing the future of the sport and living proof that fitness can happen at any age!

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Xtra:

Eccentric PU Week 2

5 Rds

4 x ECC Pullups @ BW

Rest 60 sec

S/S/S:

Front Squat

5,5,5+

add 5 lbs from 14July

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WOD:

500m Row

2 min rest

20 Strict Pull ups

2 min rest

10 Strict HSPU

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Scaling Options:

Strict PU = Kipping = Banded

Strict HSPU = Kipping HSPU = Piked on box

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Xtra:

Either Eccentric work for the week or…

HS Walk Practice  or scale to Inverted on wall w/ shoulder taps

Banded OH stretch – 2 min per side

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Picture and memoir courtesy of CrossFit HQ.

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S/S/S:

Thruster Prep

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WOD:

Marco

3 RFT of:

21 Pullups

15 HSPU

9 Thruster (135/95)

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Scaling Options:

Pull-ups – Ring Rows

HSPU – Inverted to Negative (Pike pushups) – Heavy Seated DB Press

Thrusters by weight

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Xtra:

Foam roll out shoulders/back

Banded stretches for rotators

S/S/S:

Back Squat

5,5,5+

add 5 lbs from 10 July

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WOD:

TOTF Chipper:

Run 200 m

20 Wall Balls

15 Box Jumps

10 Thrusters (95/65)

15 KB Swing (1.5/1)

20 Burpees

200 Jump Rope Contacts

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Scaling Options:

Weight for Thrusters and Kettlebell swings as needed

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Xtra:

Foam roll out

Banded stretches

S/S/S:

Toes-2-Bar / Knees-2-Elbows Technique

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WOD:

3 RFT

75 DU

15 T2B

15 Push Press 135/95

Scaling Options:

DU-> 150 SU

T2B -> K2E -> Deadhang Knee raises -> Laying T2B

Push Press by weight

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Xtra:

Pull-Up Training Day 1.2:

5 Rounds

4x Ecc Pull-ups @BW

Rest: 60

S/S/S:

Strict Press

5, 5, 5+

Add 2-5# from 8 July

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WOD:

7 min AMRAP of:

7 Pull-ups or MU

7 Ring Dips

7 Air Squats

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Scaling Options:

Pullups -> Ring Rows

Ring Dips -> Static Dips -> Box Dips

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Xtra:

None

S/S/S:

Box Jump technique

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WOD:

For Time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpees

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Box Jump Overs 24/20

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Scaling Options:

Box height

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Xtra:

Video courtesy of Steve Hoyles.

Pull-Up Training Day 1.1:

5 rds

4 x Ecc Pull-ups @ Body Weight

Rest: 60

None

S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 6 July

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WOD:

5 RFT of:

5 Goblet Squats (1.5/1 pood)

50m Left Arm Suitcase Carry

5 Right Arm KB Snatch

5 Left Arm KB Snatch

50m Right Arm Suitcase Carry

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Scaling Options:

Kettlebell by weight

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Xtra:

None

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

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S/S/S:

Prep for WOD

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WOD:

“Bruck”

4 Rounds For time:

400m Run

24 Back Squats (185/125)

24 Jerks (135/95)

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Scaling Options:

Run – 500m row

Back Squat – shoot for 50% of 1RM

Jerk – shoot for 50% of 1RM

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Xtra:

Partner tabata roll out (One partner rolls while the other partner applies extra pressure.  Do entire body, tabata-style, then switch positions)

Banded hamstring stretch x 2 min per

Wrapping up this week of tributes to the incredible coaches we’re losing, is the one and only Sanchez. Coach Homar Sanchez has been yelling at us all and cranking his death metal music up to 11 for 3 years. The strange thing is, we’re all going to miss his crazy way of motivating us. Best of luck in SoCal Homar! CAN!

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S/S/S:

Reverse Hypers – 4 x 15

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Video courtesy of Rogue Fitness.

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WOD:

3 RFT of:

10 Deadlift 225/155

10 Cal Row

10 Burpee over Rower

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Scaling Options:

Deadlift – Shoot for 65-70% of 1RM

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Xtra:

Goat work – Pick a goat and spend 15 min on it. (A goat is a movement that you know you are not good at.)

Hang from pull up bar – accumulate 4 min of hang time