Strength:
Squat
3×5
Goal is to use 85% of your 1RM
5 min rest between each set
Take each rep to FULL depth. If your range of motion will not allow this, ensure you and the coach set up where your full range of motion is and use either a stack of weights or a med ball as a target that MUST be hit each and every rep for the reps to count. If you do not hit that depth, NO REP! You have 5 total minutes in between sets, so don’t cheat yourself by not using your full range of motion.
Post weight used to comments/www.logwod.com
WOD:
3 Rounds for Time
15 no pushup Burpees (also known as Up-Downs)
15 box jumps(24/20)
15 double unders
Post time/thoughts to comments/www.logwod.com
For Up-Downs. Courtesy of CrossFit Maxim and CFHQ. Watch at the 1:20 mark for Up-Down demo. Main points to remember are thighs must touch the ground at the bottom with arms locked out, and your hips fully open at the top. No jump or overhead clap required on these.
For Box Jumps. Courtesy of Gymnastics WOD, Coach Paoli gives some good points on chest position during the jump as well as hand/arm position on the land. Just remember, unlike in this video, we will be using the CF Open standard of no POGOing off the top of the box. POGO off the bottom all you want, but you must stand and open the hips at the top.
Cash Out:
Roll Out Back – 2 min
Roll Out Hamstrings – 2 min each side
CrossFit Team Offutt Tactical Fitness 