CrossFit Team Offutt Tactical Fitness

Dave Erickson hitting up Rouge while in Ohio. 

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S/S/S:

Front Squat

5×60%

5×65%

5×70%

Percentage is based off of the new 2RM you set last week.

Post weight to comments/ LogWOD

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WOD:

4 Rounds For Time

400m Run

40 Double Unders

400m Row

Scaling Options-

3x singles with 5 mins post workout DU practice

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Xtra:

Video courtesy of USTacticalSD.

5×5 Curtis P

Start light, increase weight each rep

The PR Bell is up and ready to be rung!

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WOD:

21-15-9 Complex

For time:
8 deadlifts, 155/115.
7 cleans, 155/115
6 snatches, 155/115
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155/115
5 cleans, 155/115
4 snatches, 155/115
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155/115
3 cleans, 155/115
2 snatches, 155/115

4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

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Sister organizaiton begining at Maxwell. Taking the TOTF spirit with him everywhere he goes, Coach Gavin can’t be stopped! CAN!

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S/S/S:

Floor Press

5 x 75%

3 x 85%

Set new 2RM

Post weight to comments/ LogWOD

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WOD:

15 Minute AMRAP
20 Air Squats
10 Burpees
5 Pull-ups

This is a Cindy style workout where the goal is to just keep moving thru the entire 15min.

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Xtra:

Dumbbell Row

3×10

Increase weight each round

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Attention:

Coaches and athletes, there will be a coaches meeting on Tuesday August 12th at 1600 in the TOTF area. Athletes, if you are interested in stepping up and being more involved in the TOTF program we would love to see you there! 

S/S/S:

Sumo Deadlift

5 x 75%

3 x 85%

Set new 2 RM

Post weight to comments/ LogWOD

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WOD:

Row 750m
30 KettleBell thrusters (1/.5 per arm)
Row 1500m
30 KettleBell CLUSTERS (1/.5 per arm)
Row 750m

*Cluster = clean/thruster

For Clusters, KettleBell MUST touch the ground at the beginning of each rep. Video courtesy of Rouge Fitness.

Scaling Options:

KettleBell (.5/.25)

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Xtra:

Video courtesy of Strength Camp.

Dumbbell Bulgarian Split Squats

3×10 per leg

Use vertical rack for stability as needed

“The Wall Ball” being done at the last TOTF Fun Comp. 

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S/S/S:

Make up Monday or Tuesday

or

2 Second Pause (above knee) Clean
5×3
As heavy as possible

Post weight to comments/ LogWOD

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WOD:

“The Wall Ball”

In teams of 2 complete…

21-15-9

Hand Stand Push-Up

Wall Ball (20/14)

Med Ball sit ups

Med ball clean over shoulder

10 minute time limit

Scaling Options:

HSPU – Scale 1 – 1 ab mat under head

Scale 2 –  2x Hand Release Push-Ups

Reps are total, not per person.  When partner has to stop during HSPU or WB, they MUST switch places with partner.  During HSPUs, partner not doing HSPU holds med ball locked out overhead.  EACH partner MUST do at least 1 rep. During WB, partner not doing WB holds the bottom of an air squat.   EACH partner MUST do at least 1 rep  Med Ball sit ups and MB clean over shoulder MUST be done in matted area in front of the Whiteboard.  For MB sit ups, partners sit in butterfly position in front of each other.  Partner 1 goes back w/MB overhead, MB touches ground as partner 1’s back hits the floor, partner 1 comes up from sit up and passes MB to partner 2. Partner 2 now does a MB sit up.  For MB clean over shoulder, ball comes from ground, and partner must clean the weight and toss over shoulder.  Reps can be done however the team sees fit as long as each partner does at least 1.

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Xtra:

None

Todays WOD is a play on the 2014 CrossFit Games Muscle-Up Biathlon.  Picture courtesy of CrossFit Games. 

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S/S/S:

Push Press

5×75%

3x 85%

Set new 2RM

Post weight to comments/ LogWOD

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WOD:

Pull-up Biathlon
400m Run
18 C2B pull-ups
400m Run
15 C2B pull-ups
400m Run
12 C2B pull-ups
Each time you come off the bar, you must run a 200m.

Scaling Options:

Scale A: Pull-ups vice C2B pull-ups
Scale B: Jumping Pull-ups/Banded Pull-ups but run 200m every six pull-ups

Post tine to comments/ LogWOD

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Xtra:

100m KettleBell/DumbBell Waiters Carry (Right Arm)

100m KettleBell/DumbBell Waiters Carry (Left Arm)

Coach Dave getting upside down in Carhenge on his way to Phoenix.

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S/S/S:

Front Squat

5×75%

3x 85%

Set new 2RM

Post weight to comments/ LogWOD

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WOD:

For Time:
45 Hang Power Cleans at 175/115
Do 1 strict pull-up each time the hands leave the bar

Scaling Options:

Scale A: 45  at 135/95
Scale B: 45  at 115/65
Scale C: 30  at 115/65

Post time to comments/ LogWOD

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Xtra:

3 Rounds

10 Walking Lunge with Weight overhead (45/25)

20 V-ups

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Homework (done on your own outside of class):

We will no longer have Homework listed.

However, please make sure to listen to your body and stretch/ rollout what needs it.

Bro Love in the Field House. 

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WOD:

“McFlurry”
400m Run
21 Cleans (185/130)
21 Pullups
400m Run
15 Dumbbell Thrusters (50/35)
15 Pullups
400 M Run
9 Cleans (185/130)
9 Pullups
400m Run

Scaling Options-

500M Row if unable to run

Cleans – 70% of 1RM

DB Thrusters – 40/25, 35/20

Pull Ups – Rong Rows, and MUST practice pull up technique 5-10 min after WOD

Post time to comments/ LogWOD

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Xtra:

Drink Water

Sit in an Ice Bath

Wear Compression sleeves

Promote Recovery

Nap

Coach Will in Carson watching the Games and he got to meet Coach Burgener, while representing TOTF with that awesome shirt!

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S/S/S:

Floor Press

3×80%

3×85%

3×90%

65% x Max Reps

Post weight to comments/ LogWOD

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WOD:

5 Rounds:
400m Run
50 Double Unders

Scaling Options-

500M row if can’t run

2:1 Single Unders to Double Unders and MUST spend 5-10 min after WOD practicing DUs

Post time to comments/ LogWOD

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Xtra:

EMOM – 12min:

2 Power / Clapping Push-ups

2 Diamond / Tricep Push-up

2 Wide Grip Push-ups

2 Strict Push-up Burpee

Power / Clapping Push-ups are all about explosiveness. Chest must touch the ground at the bottom and hands must leave the ground at the top, even if one must perform on knees. Diamond / Tricep Push-ups are narrow grip push-ups focusing on arm / tricep strength. Wide grip push-ups focus on chest and shoulder strength.  Strict Push-up Burpee is simply a burpee but must perform a strict push-up down and up. No Snaking or soft cores.

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Homework (done on your own outside of class):

Banded Front Rack Mobility  / Tricep Stretch

Banded Ankle Mobility

Coach John and Coach Salt at the SNCO Induction Ceremony for Johns promotion to Master Sergeant. 

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S/S/S:

Sumo Deadlift

3×80%

3×85%, 3×90%

65% x Max Reps

Post weight to comments/ LogWOD

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WOD:

4 Rounds for Time:
20 Ab Mat Situps
10 Thrusters 115/85

Scaling Options-

Ab Mat SU – feet anchored w/DB sit up

Thruster – 95/65, 75/55, 65/35

Post time to comments/ LogWOD

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Xtra:

EMOM – 12min:

Level 1 – 8-10 Pull-ups

Level 2 – 5-8 C2B Pull-ups

Level 3 – 3-5 Ring Muscle Ups

*Choose the highest level you can complete based on ability.

*Pick the number of reps based on what you can maintain for all sets.

ALL LEVELS ARE CHALLENGING

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Homework (done on your own outside of class):

Cobra Pose

Couch Stretch

Banded Lat Stretch (on pull up rig)

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A Word from Shadow Coach Logan- 

There is a high volume of pull-ups in this weeks programming and we would like to remind everyone to take care of their hands. For some helpful tips Tabata Times has a great article on how to take care of your hands and calluses. You can find that article here.

Another great way to protect your hands is to use gloves, grips, or tape. If you don’t have gloves or grips here is a great video on how to tape your hands properly.

How to make a gymnastic grip using athletic tape. Video courtesy of Mie Yoshinaga.

Take care of your hands folks!