CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift

5, 5, 5+

add 5-10 from 29 May

.

WOD:

Team WoD

Break into even teams.  Each team member will have a station.  Choose a station based on numbers in the team.

1 – Row 500m

2 – Push-ups

3 – Box Jump Overs (24″/20″)

4 – KB Goblet Squat (1.5/1)

5 – Sumo Deadlift High Pull (SDHP) (75/45)

.

Scaling Options:

Push-ups – knee push-ups

Box Jump Overs – Step-up and overs

Goblet squats – scale weight as necessary

SDHP –  scale weight as necessary

.

Xtra:

3 Min total time of L-Sit holds (*broken up as needed)

S/S/S:

Split Jerk Foot Work Drills x 10 (5 mins)

Then

1 Split Jerk every two minutes for 5 sets (~70-80% of 1RM)

.

WOD:

AMRAP 8:

7 Shoulder to Overhead (135/95)

50 Double Unders

.

Scaling Options:

Shoulders to Overhead – Scale weight as required

Double-Unders – Single Unders 2:1

.

Xtra:

Thoracic Mobility Drills

Video courtesy of MobilityWOD.

S/S/S:

Strict Press

5,5,5+

add 5 lbs from 28 May

.

WOD:

Helen

3 Rounds for Time of:

400m Run

21 KB Swings (1.5/1)

12 Pull-ups

.

Scaling Options:

Run to Row

KB Swings – scale weight as required

Pull-Ups – 18 Ring Rows

.

Xtra:

3 x Max Hang from Pull-up bar

S/S/S:

Pistol Work

If you’re having trouble with pistols, check out the Pistol Progression series from GymnasticsWOD (through Freestyle Connection). Part 1 can be viewed below.

.

WOD:

Cash in: 800m Run

8 Rounds for Time of:

3 Deadlift (350/225)

8 Alternating Pistols

Cash out: 800m Run

.

Scaling Options:

DL at ~85% of 1RM

Pistols to 8 Bulgarian squats each leg

.

Xtra:

3 x 3 Snatch Grip DL at 65% WOD weight

.

Pistol Progression Pt. 1

Video courtesy of GymnasticsWOD/Freestyle Connection.

S/S/S:

Front Squat

5, 5, 5+

add 5-10 from 26 May

.

WOD:

Five sets for max reps of:

60 seconds of Rowing (for calories)

60 seconds of Burpees

60 seconds of Box Jumps (24″/20″)

Rest 60 seconds

.

Scaling Options:

Burpees to Down-Ups

Box Jumps to step ups

.

Xtra:

2 rounds of 2 minute Couch Stretch (each leg)

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Picture and acknowledgements courtesy of CrossFit HQ.

.

S/S/S:

Prep for WOD

.

WOD:

“Daniel”

For Time:

50 Pull-ups

400 meter Run

21 Thrusters (95/65)

800 meter Run

21 Thrusters (95/65)

400 meter Run

50 Pull-ups

.

Scaling Options:

Pull-Ups – Ring Rows

Run – Row for 400 m

Thrusters – Scale weight as necessary

.

Xtra:

3 Rounds not for time:

12 GHD

6 GHR

Video courtesy of cdowgs.

.

S/S/S:

15 minutes of snatch practice

.

WOD:

7 min AMRAP of:

1 Snatch (95/65) with 2 Overhead Lunges (1 per leg)

.

Scaling Options:

Adjust weight (up or down) based on ability

.

Xtra:

L-sit on boxes or benches – 4 x max effort

Rest as needed

Congratulations to Team Offutt Tactical Fitness’ newest on-ramp graduates! Welcome athletes!

.

S/S/S:

Bench Press

5, 5, 5+

Add 2-5 lbs from 21 May

.

WOD:

For Time:

1/1/2 to 15/15/30 of…

Pull-ups

Push-ups

Squats

.

Scaling Options:

Start with 1 pull-up, 1 push-up, and 2 squats, then 2, pull, 2 push, 4 squat, then 3/3/6 and continue until 15/15/30

Pull-Ups – Scale to ring rows as needed.

Push-Ups – Scale to knees as needed

.

Xtra:

Banded tricep stretch (2 min per side)

For time: 300 DUs

Video courtesy of CrossFit HQ.

.

S/S/S:

Prep for WOD

.

WOD:

2015 Regional Event 6

5 rounds for time of:

25-calorie row

16 chest-to-bar pull-ups

9 strict deficit handstand push-ups

.

Scaling Options:

Time cap: Game competitors have 16 minutes, we will take 25 minutes.

C2B – Chin above

Strict – kipping.  If no go, then do deficit.  If no go, then seated press w/DBs (heavy)

.

Xtra:

Neck mobility x 5 min

Roll out on side from shoulder/lat tie in to hip – slow pace x 20 passes per side

S/S/S:

15 minutes to develop towards a heavy hang power clean Triple

.

WOD:

15 minute AMRAP:

2 Hang Power Clean

200 m Run

(Use weight from the Triple)

.

Scaling Options:

Row 250 vice run

.

Xtra:

3 x 5 Clean pulls (Start at WOD weight and go up)

Roll out forearms (lay PVC on box so you can lean into it)