CrossFit Team Offutt Tactical Fitness

Strength:

Back Squat 3×5

 

Add 5 pounds to weight used on 2Feb (click here for a refresher).  

 

If you were not here, aim for 85% of your 1RM (or 5 pounds from the last time you did 3×5 on back squat).  If you do not have a 1RM in Back Squat, try going up to Body Weight in the warm up.  If you can get 8 reps, use that weight.  If this is too heavy, drop 20 pounds.  If it is too light, go up 10-20 pounds.  Whichever you use, RECORD your WEIGHT!  You will need this info….

 

Post weight used to comment/LogWOD

 

WOD:

5 Rounds For Time:

10 Deficit Deadlifts – stand on a 45# plate (185/115)
Run 200m
1 Clean & Jerk (185/115)
Run 100m

 

Post time to comments/LogWOD

 

Video courtesy of Rogue Fitness.  As Mark Bell demonstrates, you MUST keep a flat back in this movement to avoid injuring your back.  If you round your back, you are going too heavy.  Smarter, not harder folks.

 

You only get one bar, so if you have to scale either move, you scale both to the same weight.  Goal is fast, correct movements.  If you cannot do either movement with perfect form with the prescribed weight, scale accordingly.

 

Cash Out:

Couch Stretch – 2 minutes per side

 

 

Extra Credit (Done On Your Own Time):

4 un-timed rounds of:

20 Banded Good Mornings

10 Barbell Skull Crushers (off of a bench)

http://www.youtube.com/watch?v=e1_RIFUDtO8

 Video courtesy of expertvillage.  Yes, I know the last move there isn’t exactly multi-joint, but the tricep is used in many of our lifts (dips, any pressing, helps stabilize the overhead movements, flexibility needs for front rack, etc…) we need to keep them strong and mobile.  Don;t let the elbows flare out on this movement.  Get these knocked out!