CrossFit Team Offutt Tactical Fitness

CF TOTF athlete Kayla Hardiman jumpin’ around at Summer Showdown 2. CAN!

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Picture courtesy of Bryan Holm.

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S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 12 June

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WOD:

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Video courtesy of CrossFit HQ.

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CF Open 11.3 (see notes)

5 Min AMRAP:

Squat Clean (165/110)

Jerk (165/110)

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Scaling Options:

Squat Clean – 145/100, 135/95.

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Xtra:

3 Rounds for quality:

25 Stiff leg Deadlift (185/130)

Ab mat Situps (10)

Hang from Pull up rig – 3 min

CF TOTF Athlete Adam Tripp movin’ some weight at Summer Showdown 2. CAN!

Picture courtesy of Bryan Holm.

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S/S/S:

Muscle Up technique

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Video courtesy of Freestyle Connection.

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WOD:

For Time:

30 Muscle Ups

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Scaling Options:

MU – burpee kipping pull up

If unable, then 2 X dip/pull ups

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Xtra:

OH walking lunge w/barbell – 4 X 30’ (up weight ea round)

CF TOTF Athlete Kim Dewitt gettin’ after it at Summer Showdown 2. Congrats on taking 3rd place in the Master’s Women division!

Picture courtesy of Bryan Holm.

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S/S/S:

Strict Press

5,5,5+

add 5 lbs from 10 June

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WOD:

EMOM for 12 Min

2 Press @ 75% of last set of 5

5 Strict T2B

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Scaling Options:

Strict  T2B – Strict K2E

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Xtra:

Farmer carry 4 X 100M (50M down and back)(increase weight each set)

GHRs – 3 X 10 (use band if needed)

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Video courtesy of Top Line Gym.

Congrats to CF TOTF athlete Mimi for her second place finish in the Sx division at the Summer Showdown 2! CAN!

Picture courtesy of Bryan Holm.

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S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 8 June

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WOD:

3 RFT:

15 Ring Dips

30 Ab Mat Sit Ups

45 KBS (53/35)

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Scaling Options:

Ring dips – stationary dips, or box dips

Ab Mat SU – crunches

KBS – 35/20

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Xtra:

Deficit HSPU work – 5 min.

Tricep mash – 2 min per arm

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

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S/S/S:

Prep for WOD

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WOD:

“ADAMBROWN”

Two rounds for time of:

24 Deadlift (295/205)

24 Box jumps (24/20)

24 Wallball (20/14)

24 Bench press (195/140)

24 Box jumps (24/20)

24 Wallball (20/14)

24 Clean (145/100)

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Scaling Options:

Weight as needed

Box jumps to height

Wall balls as needed

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Xtra:

Stretch/roll out everything.

Video courtesy of CrossFitHQ.

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S/S/S:

Clean and Jerk Technique

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WOD:

2,2,2,2,2

Clean and Jerk

Increase weight each round

Find new 2RM

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Scaling Options:

None.

Xtra:

5 x 2 Clean pulls at 115-125% of your 2RM.

S/S/S:

Back Squat

5, 5, 5+

add 5 lbs from 1 June

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WOD:

Cash in – 100 DUs

5 RFT:

10 Snatch – 75/55

10 Clean – 75/55

10 Push Press – 75/55

10 OHS – 75/55

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Scaling Options:

Double Unders – 200 Single unders

Snatch, Clean, Push Press – 64/45 or 55/35

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Xtra:

Double under practice or triple under for those proficient in DUs.  – 10 minutes

Couch stretch – 3 min per leg

S/S/S:

Prep for WOD.

WOD:

3 RFT:

50M sprint (blue line to blue line and back)

50 HRPU

50 Butterfly Sit up

50 walking lunges (hands over head, no weight)

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Scaling Options:

Sprint- Row

Cut reps down to 25 if necessary

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Xtra:

Reverse hypers – 4 x 15

Hanging L sit practice – 3 Max Effort attempts

S/S/S:

Olympic wall stretch – 3 minutes with a band

Video courtesy of paradisocrossfit.

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WOD:

2,2,2,2,2,2,2,2,2,2

Push Press – Overhead Squat

From the rack –increase weight each round

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Scaling Options:

None.

Xtra:

Shoulder mobility

Video courtesy of MoibilityWOD.

S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 4 June

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WOD:

15 Min AMRAP:

20 Wall Balls (20/14 all to 10  feet)

15 GHD Sit up

10 KB swing (American, 1.5/1.0)

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Scaling Options:

Wall Balls – 14/12

GHD – Butterfly Sit up

KB Swings – 1.0/.75, .75/.5

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Xtra:

3 x 10 Glute Hamstring Raises (with band if nec)

3 x 10 reverse hyper

GHRs:

Video courtesy of RogueFitness.