OPEN:
Strength/Skill:
Every 45sec
Pause Squats 12 sets of 2 @ 50% of Back Squat 2RM (the weight you used on Monday)
Post weight used to comments/www.logwod.com
Video courtesy of Ben Bergeron. Games athlete Heather Bergeron doing Pause Squats. Keep tension on the legs through the whole movement. Once you get to the bottom, do not relax. Hold tight (DO NOT BOUNCE!), count to 3, then explode through the hips to the top! The purpose of the pause squat is to help in generating explosiveness in the squat. This will not only help when doing regular squats, but also in the bottom of a full clean, bottom of a snatch, bottom of an overhead squat, ect… By learning how to maintain tension and torque on the legs while under a load is like coiling up a spring, so when the time is right, you EXPLODE out! Also, by keeping this tension, you also force your core to remain tight through the movement. What is that good for? Well, it will keep you from hurting yourself in this movement, plus a strong core means you get stronger in everything else, not just back here in TactFit, but through your day. Who has ever reached down to pick up their keys from the coffee table and all of a sudden their back cramps up, or their side twinges? Keep a strong core, maintain good posture through the day and you will avoid these things from happening. See, we don’t just make you strong for the gym. We’re making you strong for life! So, you’re welcome. 🙂
WOD:
3Rounds For Time:
5 Power Clean & Jerk (165/115)
10 Toes to Bar
5 Squat Cleans (165/115)
100m Sprint
Post time to comments/www.logwod.com
Cash Out:
GHD sit ups: 2 sets of 20. Make sure you get Full Range Of Motion
COMP:
Strength/Skill:
Every 45sec
Pause Squats 12 sets of 2 @ 50% of Back Squat 2RM (the weight you used on Monday)
Focus: Hip Explosion
Post weight used to comments/www.logwod.com
WOD:
3RFT:
5 Power Clean & Jerk (165/115)
10 Toes to Bar
1-arm KB Clean – 5ea arm – (1.5/1)
100m Sprint
Post time to comments/www.logwod.com
-Exactly 5 min after
200 Double Unders For Time
Post time to comments/www.logwod.com
Cash Out:
GHD sit ups: 2 sets of 50 Full ROM
Picture courtesy of CrossFit Craic. Well, Halloween is a week away. What are your plans? Will you be “checking” your kid’s candy? What about hitting up a Halloween party? Eating all those tasty treats? Share your thoughts to comments.
Now, am I going to sit here and tell you not to do any of those things I mentioned? Hell No! But I will tell you to be smart. Know the difference between eating and inhaling. And make sure you come in the next morning and work that extra food off! 🙂
CrossFit Team Offutt Tactical Fitness 