CrossFit Team Offutt Tactical Fitness

Strength:

Deadlift@70%of 1RM

2 Reps every min for 10min

Courtesy of crossfit.com and Coach Rip.  Good points on why keeping your head in a neutral position is important.

Record weight used to www.logwod.com

WOD:

4 Rounds

ALL OUT 500m Rows

3:30min rest in between

Clock will be continuous.  Once you finish, look up at the clock and start back up 3:30 later.

Goal: Don’t let your time slow more than 10 seconds each attempt.  So, if your 1st 500 time is 1:45, then the next three rounds should not go longer than 1:55 each.  Who’s going to improve every round?  Oh yeah, I just threw down the challenge! 🙂

Record fastest time to www.logwod.com /Put splits and thought to comments

Cash Out:

Lat band stretch, 2 min ea side

Roll out hamstring, 2 min ea

A look at the new March On-Ramp class getting warmed up.  If you see them after class in the AM, give ’em some love!

Welcome to a new month of programming!  Please become VERY familiar with the below stretch sequence, courtesy of Mobility WOD.  You will be seeing this in EVERY warm up this month.  Your squat will improve dramatically from this!

Strength:

Squat 3×5@80% of 1RM

6 min clock per set

You must hit full depth on these.  Image courtesy of Coach Rip.  A goes below B

You have 6 minutes per set, so don’t rush!  Use proper set up, use a deliberate pace, ensure hip drive each time you come up.

Record weight used to www.logwod.com

WOD:

10minAMRAP

5 Power Cleans

5 Push Press

5 Dead lifts

Same weight for all exercises, 95/55

Record number of successful rounds and thoughts to comments/www.logwod.com

Cash Out:

Roll out back, 2 min

Hamstring band stretch, 2 min ea side

CrossFit Open WOD 12.2

For those looking for another shot at this, I will be at the TactFit area at 1000 Sunday.

Courtesy of San Francisco Crossfit and Mobility WOD, here are some good pointers to help set yourself up for the most successful outcome.

Skill/Strength:

Hang Clean technique

Areas we will focus on in warming up(using an empty bar) are

-Getting used to the rack position (plus some front squats)

-Doing a muscle clean(from the hang)

-Hang Scarecrow (elbows high) clean

-Tall Hang clean (no dip/drive)

-Hang power clean(dip/drive)

Finally, Hang squat clean

Another vid courtesy of Coach Rip.  Although he’s showing full power cleans, hang power cleans help establish the aiming point

WOD:

For Time

15,12,9,6,3

Ring push ups

Hang squat clean (115/75)

Alternate exercises: 15 Ring push ups, 15 Hang Squat Cleans, 12 Ring Push Ups,…ect

Record time and thoughts to comments/www.logwod.com

Cash Out:

Lat stretch band

Roll out back

A pic of our most recent on-ramp grads (minus the four who tested out on Tuesday).  Congrats guys!  And welcome to the family!