CrossFit Team Offutt Tactical Fitness

SWOD

1RM Bench Press

Work your way up to your 1RM.

We will start with two sets of 5 with an empty bar, then your reps will be 7-5-5-3-3-2, then one additional set if you need it, then go for your 1RM.

The above courtesy of Coach Rip’s “Strating Strength” book.

We will go over proper set up for the bench before we start.  One esential aspect is ensuring the upper back and shoulders are in a contracted, tight position.  We will do the above drill(pinch the hand between your shoulder blades) prior to benching to get a feel for being in the proper positon

For more in depth look at technique, look at Coach rip’s video sequence at http://startingstrength.wikia.com/wiki/Bench_Press_Videos

WOD

For time

10!

Alternating between

Hand Release Push Ups

Overhead Squats (75/45)

For those not familiar with “10!”, It means you will start wih a set of 10 HRPU, followed by 10 OHS, then 9 HRPU, then 9 OHS,…until you finish with a single HRPU followed by a single OHS.

Post 1RM Bench and Time of WOD to comments/www.logwod.com

Cash Out

Lat/Pec band stretch – 2 minutes each stretch, each side

SWOD

Jerk

12×3 at 70% of 1RM

Dip, drive, dip!  Time your second dip to land right when you lock out the bar(active shoulder), then stand up to finish the movement.

WOD

10 Min AMRAP

5 Chest to Bar Pull Ups

5 Thrusters 135/95

5 Box Jumps 30/24

Cash Out

Roll out on legs

Couch stretch – 2 min each leg

Post Weight used for Jerks and WOD total rounds to Comments on this post/www.logwod.com

(don’t have an account?  email me at dave_leclaire@yahoo.com to get one set up)

See video for good C2B tips.

Instead of the normal STANDARD of just the chin OVER the bar, you must make physical contact of the bar with your CHEST. The standard is to touch between your nipples and clavicle. The only real difference is that some people have a slightly wider grip to allow the chest to fit between the hands. This is a great movement to practice towards getting a muscle up (hint, hint, on future programming) and learning how to pull through a greater range of motion.

Courtesy of Paradiso CrossFit

Yes, different variations of each of these movements were in  yesterday’s WODs.  The difference?  Lower volume, higher intensity with the increased range of motion, heavier weight, and higher jump height respectively.

So, your rep speed may be slower, but you will be putting more POWER into every movement.

Make ’em count!