You’ll notice a change in the names for the two WODs posted. Instead of “Open” and “Comp”, we are now going to post these as “Fitness” and “Performance”. The difference in the two are the Performance RX’d standards will be set at a higher level and will also have additional assistance work at the end of the WODs.
We recognize we have different fitness levels in our athletes. Therefore, the Fitness WODs are designed to push those in the beginner to intermediate level of fitness, whereas the Performance WODs and assistance work is geared to push those at the more advanced fitness levels to push even further. While obviously everyone’s fitness levels will advance at different rates, a good rule of thumb to decide where you fall can be based off of time doing CrossFit. We normally think of beginners as those who have been doing CrossFit on a regular basis for 0-9 months. Intermediate, usually 7-48 months. Advanced, usually 24-84 months. And elite usually 72-108+ months. As you can see, there are overlapping months as the rate of advancement could be sped up or slowed down based on frequency, food intake, proper rest, adaptation to complex movements, ect…. Bottom line, determine which WOD you plan on doing and stick with it.
Fitness
Strength:
Press
10×3 @ 50% of 1RM
Sets start every 45sec
Post weight used to comments/www.logwod.com
The focus here is not on the weight or perceived bar speed but actual bar speed. It is very important to treatt each rep as a maximum effort, but the weight should be light enough that bar speed continues to accelerate throughout all reps and sets.
WOD:
12 Minute AMRAP:
100 Single Unders
5 Push Press @ BW-20/BW-50
10 Dive Bombers
Post rounds completed to comments/www.logwod.com
https://www.youtube.com/watch?v=2eHf0RP4mdY
Video courtesy of CrossFit Mission George. Demo for a Dive Bomber Push Up.
Cash Out:
Roll Out Tight Areas
Performance
Strength:
Press
10×3 @ 50% of 1RM
Sets start every 45sec
Post weight used to comments/www.logwod.com
WOD:
12 Minute AMRAP:
100 Double Unders
5 Push Press @ BW/BW-20
10 Dive Bombers
Post rounds completed to comments/www.logwod.com
CrossFit Team Offutt Tactical Fitness 