CrossFit Team Offutt Tactical Fitness

Only one class today at 10am. 

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S/S/S:

Video Courtesy of ReebokCFOne.

Front Squat

Set 2RM

Prior to going for 2RM, do sets of 5, 5, 4, 3 before going for sets of 2.  Elbows High!  Don’t let the knees cave in!  Tall Chest!  Move Weight!

Post weight to comments/ LogWOD

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WOD:

5 rounds

30 walking lunges

20 push ups

10 box jumps (24/20)

Goal – keep the body moving the whole time

Post time to comments/ LogWOD

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Xtra:

Dumbbell Squat cleans 3×5

Try to increase weight each round. Dumbbells must touch the ground at the bottom of rep (any part of the DB).  Drop into a full squat after FAST hip extension

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Homework (done on your own outside of class):

Couch Stretch – 2 min per leg

Heel cord mash

4th of July crew after doing “Air Force”!

Please note: Saturday will be the normal 9am class, and Monday will be one class at 10am. 

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WOD:

Video courtesy of CrossFit HQ.

2014 CF Regionals Indiv WOD # 4

21-15-9-6-3

Strict Hand Stand Push-Ups

Front Squat (195/125)

Bar Facing Burpees

Post time to comments/ LogWOD

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Xtra:

None

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Homework (done on your own outside of class):

Banded Shoulder Distraction – 3 min per side

Couch Stretch – 3 min per side

Happy 4th of July! United States Air Force Honor Guard Drill Team performs at Mount Rushmore National Memorial, June 26, 2014. Picture courtesy of Official US Air Force. 

This Friday, 4th of July, we will only have one class at 10am, Saturday will be the normal 9am class, and Monday will be one class at 10am. 

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S/S/S:

Bench

3×80%,

3×85%,

3×90%,

65% x Max Reps

Use your 2RM number, set June 11, to base your percentages off of…do not transfer to a 1rm

Post weight to comments/ LogWOD

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WOD:

Air Force
For all weight movements, RX’d will be 95/65
For Time:
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerks
20 Over Head Squats
20 Front Squats
At the beginning of every minute, you must do 4 burpees.

Post time to comments/ LogWOD

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Xtra:

Video courtesy of DBStrength.

Agility Ladder Drills

Draw enough ladders on floor with chalk to cover athletes needs to share.  Ladder should be 16 boxes long each about 12”x12” in size.

Each athlete will conduct one to two rounds of the following:

Ali Shuffle

Icky Shuffle

1 leg lateral (switch on way back)

2 in-2 out hand walks

Lateral hand walks

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Homework (done on your own outside of class):

Banded tricep stretch – 2 min per

Doorway stretch – 2 min per

A great big TOTF Happy Birthday to Logan Kerschner! Birthday Burpees! 

This Friday, 4th of July, we will only have one class at 10am, Saturday will be the normal 9am class, and Monday will be one class at 10am. 

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S/S/S:

Deadlift

3×80%,

3×85%,

3×90%,

65% x Max Reps

Use your 2RM number, set June 11, to base your percentages off of…do not transfer to a 1rm

Post weight to comments/ LogWOD

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WOD:

Partner WOD – For Time:

Complete 100 Handstand Push Ups with partner rowing for cals (see notes)

Switch as needed.  Score = time minus calories (1 second per calorie)

Post score to comments/ LogWOD

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Xtra:

Parkour Basics

Precision Jump

In order to get the most out of your precision jump, you have to use your whole body and use correct form. Timing of the jump and coordination of the body is key.

Video courtesy of TappBrothers.

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Homework (done on your own outside of class):

10 slow Skin the Cats

Banded hamstring stretch – 2 min per

Congratulations to Leah and Eric Reichwaldt and Bridgett Homan on making Tech Sergeant!

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S/S/S:

Make up Monday or Tuesday

or…

Video courtesy of wtflemin.

Clean High Pull 5×3

As heavy as possible

Post weight to comments/ LogWOD

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WOD:

3 Rounds:

10 Hang Squat Cleans (165/115)

20 Pull Ups

30 Double Unders

All cleans come from the hang.  If you let go of the bar, pick it back up and set in the hang before doing your clean

Post time to comments/ LogWOD

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Xtra:

Parkour Basics

We will use the pull up bars and tape for this movement. In this drill, you will learn to create a safe and controlled environment in which to practice underbars of all types and sizes. By using duct tape and playground bars, you can easily create an artificial and adjustable obstacle to learn and refine underbar technique. Video courtesy of Ryan Ford.

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Homework (done on your own outside of class):

Keep trunk extended. Video courtesy of Rouge Fitness.

Hip Extension

V-ups 2×15

Kim Dewitt working out at CFO with Karen Wattier this weekend. Good luck at the Games Karen! 

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S/S/S:

Press(% based off your 2RM)

3×80%,

3×85%,

3×90%,

65% x Max reps

Post Weight to comments/ LogWOD

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WOD:

15 Min AMRAP:

5 Power Snatches (135/95)

10 Toe2Bar

15 Burpees

Post round to comments/ LogWOD

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Xtra:

200m Farmer’s Carry using dumb bells. Go heavy.

If you finish the entire 200m in one take, go up in weight and go again.

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Homework (done on your own outside of class):

Mash Forearms – 2 min per

Back Extension 2×20

Only move trunk, not hips. Video courtesy of Rouge.

 Congratulations to the newest Onramp graduates! We look forward to seeing you all in the open classes! 

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S/S/S:

High Bar Back Squat

3×80%

3×85%

3×90%

65% x Max Reps

Use your 2RM number to base your percentages off of.

Post weight to comments/ LogWOD

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WOD:

4 Rounds For Time:

30’ Bear Crawl

400M Run

30’ Backwards Bear Crawl

Post time to comments/ LogWOD

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Xtra:

5 Rounds, each for time

X- Drill

video courtesy of King Sports Training

The X-Drill simulates the agility used in a football play; change of direction, change of footwork, change of angle.

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Homework (done on your own outside of class):

Heel cord Mash – 2 min each leg

Lateral lunge 10 per leg, SLOW

Due to base training, Saturdays class has been cancelled.

With class being cancelled, this would be a great opportunity to support CrossFit Games competitors Karen Wattier and Kyle Kasperbauer. It’s a fun way to get involved in the community and help local athletes. All proceeds go to getting Karen and Kyle to Carson, CA! For more information go to CrossFitOmaha.com .

A great big TOTF Happy Birthday to Brooke Bynum (on Saturday)! Birthday burpees! 

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S/S/S:

Bench Press

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Base weight % off your 2RM from 11 June

Max reps = go until form breaks down, but not past that.

Post weight to comments/ LogWOD

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WOD:

21-15-9

Ring Hand Stand Push-Ups

Box jumps (30/27)

Post time to comments/ LogWOD

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Xtra:

Team Challenge

Max Time Plank Hold

When fail, conduct 1 Air Squat every 5 seconds until all athletes are no longer planking

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Homework (done on your own outside of class):

30 seconds on 10 off for 4 rounds of

Doorway stretch

Alternating arms banded shoulder stretch

Make sure to get one of our new shirts! 

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S/S/S:

Deadlift

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Max reps = go until form breaks down, but not past that. Flat backs folks!

Last 2 rep max set June 12th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

For Time:

3 Power Clean & Jerk (70% 1RM)

50 Double Unders

3 Power Clean & Jerk (70% 1RM)

40 Double Unders

3Power  Clean & Jerk (70% 1RM)

30 Double Unders

3 Power Clean & Jerk (70% 1RM)

20 Double Unders

3 Power Clean & Jerk (70% 1RM)

10 Double Unders

Post time to comments/ LogWOD

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Xtra:

4 rounds of

4 Cannella Cross

4 Jerk Balance 50-60% of 1RM

Videos courtesy of Waxman’s Gym.

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Homework (done on your own outside of class):

2 Rounds each side of

30 second couch stretch

30 second hamstring stretch

30 second calf stretch