CrossFit Team Offutt Tactical Fitness

Strength:

15 min to establish 5RM deadlift

Post highest successful 5 rep  weight to comments/www.logwod.com

Picture courtesy of CrossFit Mildenhall.  When you deadlift, which form is more like yours?  If you are more like the one on the left, don’t fret.  We will help correct this during movement prep.  Fix your form=you get stronger=you get more fit=you live longer, better = you’re welcome.

10 min to complete strict weighted chin ups 3×5

Goal is to use the same weight for all 3 sets, so use the warm up to find a good weight to use

For the rep to count, have arms fully extended at the bottom, at get chin above the bar at the top.  A slight bit of body english is allowe.  But do NOT kip these.  Go strict.

Post weight used to comments/www.logwod.com

WOD:

10!:
Kettlebell swing (1.5/1)
*50m shuttle between sets – 25M down and back

Post time to comments/www.logwod.com

So, 10 KB swings, 50M run, 9 KB swings, 50M run, ect.. down to 1 KB Swing, 50M run

Extra Credit:

2 min max rep double unders (if you don’t have DU, 10 min DU work)

Cash Out:

Glute mash w/lacrosse ball or roller x 2 min per cheek

http://www.youtube.com/watch?v=sDQaCZKBLiQ

Video courtesy of jasonpvieira.  Just in case you weren’t sure of what I was talking about…