Strength:
Fitness and Performance
Sumo Dead Lift
10 sets of 1 @ 70% of 1RM
Set starts every 30 sec
Post weight used to comments/www.logwod.com
If you did the SWOD on Oct17th, where we did 12 sets of 2 of sumod deadlifts, if you increased every set back then and the last set ended up being a 2RM, take the weight used, multiply by 2, then multiply that by .0333, then add the weight used. That will give you a theoretical 1RM, which you can then take 70% from. If you weren’t here ont he 17th and don’t have an established 1RM in Sumo DLs, in the warmup you will find a weight that is challenging, but allows you to still move the bar with SPEED, as this is the focus of today’s SWOD. Bar speed while keeping safe form. No rounded backs!
WOD:
“4×4”
Fitness:
Barbell Complex 4Rnds (use BW-40)
Deadlift – 4
Full Squat Clean – 4
Split Jerk – 4 (Alternate feet every rep)
Back Squat – 4
30 Sec Rest
Post total time to comments/www.logwod.com
This is a little different than “Five by Five”. We will be using a different load, most likely a bit heavier than what you used in “Five by Five”, so if you can go unbroken, god bless you. But I would rather you strategize this one out so if you need to put the bar down, it does the least damage to your time. We’ll discuss this at class tomorrow. But, above all else, have some fun with this one!
Cash Out:
Roll Out Hamstrings
Performance:
Barbell Complex 4Rnds (use BW-20)
Deadlift – 4
Full Squat Clean – 4
Split Jerk – 4 (Alternate feet every rep)
Back Squat – 4
30 Sec Rest
Post total time to comments/www.logwod.com
Assistance Work:
3×15 Reverse Hyper Ext. (25/15)
Cash Out:
100 Dead Hang Pull Ups (break up as needed)
Roll Out Hamstrings
Our newest On-Ramp grads. They are itching to jump into the Open classes. Show ’em some love!
CrossFit Team Offutt Tactical Fitness 