CrossFit Team Offutt Tactical Fitness

Part of the 0600 class digging deep to get the ring pushups done this morning.

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S/S/S:

Make up Monday or Tuesday

(remember this formula when figuring out weights to use; Weight X Reps X .0333 + Weight = Theoretic one rep max. Use the 2RM you set two weeks ago in these lifts)

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Speed under the bar! Video courtesy of Rouge.

Snatch from the hang (above knee)

10 EMOM x 2 reps

Shoot for 50-60% of 1RM

Last 2 rep max set June 10th.

Post weight to comments/ LogWOD

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WOD:

As Many Rounds As Possible In 12 minutes of:

10 Alternating KB Snatches (1.5/1)

10 Chest-to-Bar Pull-Ups

100m Shuttle Run (50M down, 50M back)

Post rounds to comments/ LogWOD

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Xtra:

10 Rounds

Supine to 25m Sprint

Start tom laying on your back, get up quickly and then immediately into a sprint. Video courtesy of WillPrepareFitness.

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Homework (done on your own outside of class):

Roll out Quads, Hamstrings, Calves, Heel Cord – 10 minutes

Distracted overhead banded stretch – 2 minutes aside

Coach Jason with Coach Rick Bucinell, Olympic coach at Crossfit Adaptation, after 4 grueling hours of Olympic lifting. Rick has 4 world masters championships and has been competing for over 11 years.

Coach Jason with Coach Rebekka Ellman at CrossFit MPH.  MPH is the home of games athlete/competitor Christy Adkins.

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S/S/S:

Press 

5x 75%, 

5x 80%, 

5x 85%, 

60% x Max reps

Keep legs locked out, No dip/drive. Max reps = go until form breaks down, but not past that!

Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

Partner WOD:

Teams of 2 complete:

200 Ring Push Ups for Time

WOD starts with partner 1 on a set of rings, partner 2 on the track.  At Go, partner 1 starts ring dips, other partner runs a 400M run.  Partner 1 keeps doing Ring Push ups until partner 2 finishes 400M run.  They switch spots, partner 2 now does ring push ups while partner 1 runs a 400M run.  They keep switching until they reach 200 ring push ups

Post time to comments/ LogWOD

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Xtra:

Video courtesy of Beyond Strength DC.

3 Rounds

– Inch worm to plank

– 10 alternating One Arm Ab Plank Reaches

– 10 High to low plank (hands to elbow and back)

– Inch worm to standing

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Homework (done on your own outside of class):

4 Rounds

– 2 x 30 second alternating shoulder stretch

– 2 x 30 second alternating banded lat stretch

– 2 x 30 Triceps stretch

A great example of a high bar back squat for todays strength portion. Picture courtesy of John Calhoun. 

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S/S/S:

Video courtesy of FitrTV. Max reps = go until form breaks down, but not past that.

High Bar Back Squat

5x 75%,

5x 80%,

5x 85%,

60% x Max Reps

Last 2 rep max set June 9th. Weight X Reps X .0333 + Weight = Theoretic one rep max.

Post weight to comments/ LogWOD

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WOD:

Tabata–16 rounds

Dumbbell Hang Clean and Push Press

Alternating Arms

Find heavy weight in prep. Don’t curl the weight up, use your hips to pop the weight up

Post reps to comments/ LogWOD

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Xtra:

3 Rounds for Quality

15 walking barbell lunge – Bar on Back at used 60% value

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Homework (done on your own outside of class):

Pronated Hip Flexor Stretch

4 Rounds each side, Hold 20 Sec, release 10

Coach Salt using his CrossFit skills for sumo wrestling at the AFWA Squadron picnic at Base Lake.

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WOD:

2014 CrossFit Games Regionals Individual WOD # 3

“Nasty Girls V2”

3 Rounds:

50 Alternating Pistols

7 Muscle Ups

10 Hang Power Cleans (175/115)

Post time to comments/ LogWOD

Video courtesy of CrossFit Games.  If these moves are out of your league, don’t fret.  We will have scaling options, but push yourself to the best of your ability level!

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Xtra:

None

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Homework (done on your own outside of class):

3×1 minute handstand hold

*face wall so nose and toes touch the wall

Keep active shoulders and hollow body the whole time.

Congratulations to all the athletes that gave it their all,  made it to the semi-finals, and those that made it the podium. You are all amazing! Photograph courtesy of Janeen Chang. For more of her pictures go here. 

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S/S/S:

Dumbbell Flat Bench Press 5×10

Increase weight each round

Post weight to comments/ LogWOD

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WOD:

3 Attempts at Fastest Time

500m Row

400m Run

Post fastest time to comments/ LogWOD

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Xtra:

3 Rounds:

Max rep banded straight arm pullovers

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Homework (done on your own outside of class):

Doorway stretch – 3×30 sec per side

Banded hamstring stretch -2 min per leg

Incredible work by all of the TOTF athletes! We are all proud of every one of you! Way to represent!

Thank you to John Calhoun for taking such great photos at the Summer Showdown.  For more pictures from John Calhoun visit his website here. 

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S/S/S:

Romanian DeadLift 4×8

Post weight to comments/ LogWOD

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WOD:

Death by…

Deadlift 185/135

Box Jump 30/24

*once you reach failure, starting the next minute, you do that many box jumps every minute on the minute until EVERYONE is dead. So, first minute, do one deadlift, one box jump, at start of minute 2 do 2 DLs, 2 box jumps,…etc  GO until you cannot complete all reps in a given minute.  When you reach fail, for the remainder of the minutes, do the number of box jumps from your last SUCCESSFUL round (if I fail at round 18, starting the next minute, I will do 17 box jumps each minute) until everyone has hit failure on the WOD.

Post Reps to comments/ LogWOD

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Xtra:

10 min AMRAP of alternating single arm KB rows (2/1.5)

Put free hand on box for stability

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Homework (done on your own outside of class):

Heel cord mash

Spinal decompression (hang from bar) – 3 min

A huge thank you to our three Summer Showdown emcees; Kyle Kasperbauer, Stacie Tovar, and Libby DiBiase. Now lets all return the favor and help Kyle get to the games! CrossFit Omaha is hosting a fundraiser for Kyle Kasperbauer and Karen Wattier on June 28th. For more information go here.  Let’s have a big TOTF presence there!

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S/S/S:

Make up Monday or Tuesday

or

Cleans from the hang (above knee)

10EMOM x 2 reps, with 2 second hold at bottom

Shoot for 50-60% of 1RM

Video courtesy of Rouge Fitness.

Post weight to comments/ LogWOD

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WOD

Reverse Jackie

For Time:

30 Pullups

50 Thrusters (45/35)

1000m Row

Post time to comments/ LogWOD

Compare your time with the last time we ran regular “Jackie” to see if the movement order made a difference.  Last time we ran that was on 5April2014.  Click here for a refresher.

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Xtra:

Clean pulls @ 110-120% of 1RM Clean

10×3, rest as needed between rounds

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Homework (done on your own outside of class):

10 slow skin the cats

Mash quads

Coach Jason with the ultimate in accuracy, shooting one arrow into another, at the Base Lake Archery Range in the Intramural League. 

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S/S/S:

Clean the KB up, go into a deep squat, press the KB overhead, back down to the rack, and stand up. That is one rep. Video courtesy of Iron Core Kettlebell.

Kettlebell Sots Press Practice

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WOD:

20 Alternating 1-Leg DeadLift w/KB (1.5/1)

200M Run

20 Alternating 1-Arm KB Snatch

400M Run

20 Alternating 1-Arm KB Clean

Run Full Lap

20 Sumo Deadlift High Pull w/ KB

400M Run

20 KB Swings (American Standard)

200M Run

Post time to comments/ LogWOD

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Xtra:

10 Min AMRAP Turkish Get-Ups

w/ KB from WOD

Switch sides every rep

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Homework (done on your own outside of class):

Watch 1:50-3:00 mark. Video courtesy of Kelly Starett.

KB shoulder mobility

We had an incredible turn out of TACTFITers at the Showdown this weekend. Thank you to all of the officials, judges, ALS volunteers, athletes, and spectators. You are all what make this community so awesome! 

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S/S/S:

Front Squat 6×4

Sets start every 2 minutes

Shoot for 65-70% of 1RM

Post weight to comments/ LogWOD

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WOD:

Video courtesy of CrossFit Lando.

10-8-6-4-2

Burpee-to-Kipping Pull up

Alternating Candlestick to pistol

Post time to comments/ LogWOD

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Xtra:

Set 2RM Thruster

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Homework (Done On Your Own Outside Of Class):

Couch stretch

30 seconds back against wall

30 seconds with elbow to instep on non-stretching leg

2x each leg

Reminder- There is no class today due to The Summer Showdown. Good luck to all the athletes, thank you to all the volunteers, and make some noise friends and family! It’s going to be epic!