This week we will begin posting not only the regular Open Class workouts, but also the Competition WODs. The Competition WODs are for those looking to push themselves to the next level, in terms of being competitive for the CrossFit Games. If you choose to do the Comp WODs, you will be more on your own, in the sense that a coach will not go over every move in the WOD with you. We will all do the warm up, then those looking to do the Comp WODs will break off. While the Comp WODs are open to any TOTF members, it is highly recommended that you have a good amount of experience in CrossFit movements prior to moving on to this level. Consult one of the coaches if you need advice on this. Also, realize the Comp WODs will most likely go longer than an hour, so plan accordingly.
OPEN:
Strength:
Press: 7 X 5
Increasing weight each set
Post highest weight to comments/www.logwod.com
Video courtesy of Starting Strength. Coach Rip going over proper set up and execution of a press.
WOD:
5 Rounds For Time:
5 Push Press (135/95)
Run 200m
Rest 60 seconds
Post time to comments/www.logwod.com
COMP:
Strength:
Press: 6 X 5, then one set of 5+
Weighted Ring Dips: 6 X 5, then one set of 5+
Increase weight each set for both movements
Post highest weights to comments/www.logwod.com. Post rep count for last set of both to comments section here and on logwod
WOD:
5RFT:
5 Push Press (155/105)
Run 200m
Rest 60 seconds
Post time to comments/www.logwod.com
Cash Out:
2 Rounds, 400M Sprint.
Rest 4 minutes between
Courtesy of Boombox CrossFit. Good words to live by….
CrossFit Team Offutt Tactical Fitness 