CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift

3×70%

3x 80%

3+ x90%

add 10lbs complete a single x 3 (do not max out)

.

WOD:

Tabata

100 Dumbbell Snatches 50/30#

Tababta until you get 100 DB snatches..scoring is number of tababta rounds needed to complete the 100 snatches
Scaling Options:

DB- (40/25) or (30/20)

.

Xtra:

4 Rounds:

10 GHR

10 GHD Sit Ups

 If needed, use bands for the GHRs.  Lead with the hips when straightening out the body.

.

S/S/S:

Bench

3x 70%

3x 80%

3+ x90%

2sec Pause Sets 5x 2 @ 70%

Drive those shoulders into the bench and try to push the bench into the ground.  Feet planted and drive through them as well.

.

WOD:

Partner WOD:

14 EMOM

Max Row Cal/ 14 Push-ups

Every minute, switch positions.  Watch the clock, maybe be ready to transition about 5 sec before the minute is called…

Scaling Options:

Push Ups – PU off knee(on up only)

.

Xtra:

Use light weight and perfect form. Video courtesy of TSC9198.

YTWL raise on incline

4×15

.

S/S/S:

Make up Monday or Tuesday

otherwise

Power Clean up to 90% TM

.

WOD:

5 Rounds For Time
21 Push Jerk (115/85)
8 Prison Squat Jumps
100m Backward Run

Scaling Options:

Push Jerk- 95/65

.

Xtra:

1000M row

21-15-9

Deficit Hand Stand Push-Ups (as much as you can handle)

Chest-2-Bar Pull Ups

Coach Salt at Team RWB Mid West Regional CF. Camp. Coached by Graham Holmberg, 2010 CF Games Champion.

.

S/S/S:

High Back Back Squat

3x 70%

3x 80%

3+ x 90%

2 second Pause Sets 5x 2 @ 70%

No back rounding or ass shooting in the air.  HBBS, so assume the position as you would in a clean or snatch.

.

WOD:

5 Rounds for Max Distance
– 1 Min Walking Lunge w/ KB in any position (1.5/1.0)
– 1 Min Suitcase Carry with KB

#Grit.  Dig in and hold on, but keep good posture.  If backs are rounded, stop.

Scaling Options:

Adjust KB weight appropriately

.

Xtra:

Reverse Hypers

4x 15

Find manageable weight, keep form strict

DO THESE!  Weak posterior chain? Then do Reverse Hypers!

Ben Burdette got a max height of 46″ on the 2RM Seated Box Jumps Friday! Awesome work Ben! 

.

S/S/S:

Over Head Press

3x 70%

3x 80%

3+ x90%

Emphasis on tight core, double chin prior to pressing, head through the window after bar is above head, and active shoulder at the top.  NO KNEE BEND!!!

.

WOD:

3 Rounds For Time
1000m Row
1:1 Work/Rest ratio

Aim to stay +/- 5 sec each round

Straight up sprint!.  Make the stokes as efficient as possible.  No rounded backs or heels off the plate.  Hip drive!

Scaling Options:

none

.

Xtra:

Since we don’t have the cool attachment, just have the bar in a corner of a power rack. Video courtesy of Rouge Fitness.

Landmine twist

3 rounds

10 reps per side

Try to increase weight each round

Brian, Jason, and John with Coach Glassman! 

.

WOD:

“Josh”

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

For time:
95 lb Overhead squat, 21 reps
42 Pull-ups
95 lb Overhead squat, 15 reps
30 Pull-ups
95 lb Overhead squat, 9 reps
18 Pull-ups

Scaling Options:

OHS from 95/65 to 75/45

Band the pullups

.

Xtra:

None

Carl Eitzen getting work done at CrossFit Impel in Scottsbluff, NE. 

.

S/S/S:

Deadlift

5×65%

5×75%

5+ x 85%

add 10lbs complete a single x 3 (do not max out)

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

.

WOD:

Go from a seated position, to jumping on the box. Step down, sit, and go for the second rep without a long pause at the bottom. Video courtesy of FilaHockeyTraining.

Find 2 Rep Max Seated Box Jump

.

Xtra:

Hold Hip Extension Bridge on Floor 3 x 1 min

Congrats to Haylle Lawrence on her first bar muscle up this week! 

(sorry about the quality of the picture, trying to get a still shot from a video)

.

S/S/S:

Bench

5×65%

5×75%

 5+ x 85%

2sec Pause Sets 5×3 @ 65%

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

.

WOD:

3 Rounds for Time

(1.5pd/ 1pd)
20 KB Row Left Arm
20 Double Unders
20 KB Row Right Arm
20 Double Unders
20 KB Globelt Squats w/ KB
20 Double Unders

Scaling Options:

DU’s to 2x Singles

.

Xtra:

Dumbbell Chest Flyes on Floor 100 Reps in as little as sets possible, use light weight

.

S/S/S:

Make up Monday or Tuesday

otherwise

Power Snatch up to 90% of TM

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lift

WOD:

“Helen”
3 Rounds for Time
400m Run
21 Kettlebell Swings 1.5/1
12 Pull-ups

Scaling Options:

Scale KB from 1.5/1 to 1/.5

Banded pull-ups

.

Xtra:

Video courtesy of DavidKingFit.

Med Ball Russian Twist x 50 Total

Another great photo from John Calhoun. We managed to wrangle nearly all of the athletes, judges, and staff from the Battle in the Fall. You’re all amazing! Picture courtesy of John Calhoun. More pictures available at JohnCalhoun.zenfolio.com. 

.

S/S/S:

Back Squat

5×65%

5×75%

5+ x 85%

2 sec Pause Sets 5×3 @ 65%

Increase TM- add 5lbs to UB Lifts and OLY variations, and 10lbs to LB Lifts

.

WOD:

1000m Row
50 Ring Pushup
750 Row
30 Ring Pushup
Row 500m
20 Ring Pushups

Make sure to keep your hands under your shoulders, and your core tight and strong on the ring push-ups.

Scaling Options: 

Ring Pushups – Hand Release Push-Ups

.

Xtra:

Pistol Work

Try to make progress no matter where you are at…if someone already has pistols…add weight and/or set a rep record.