CrossFit Team Offutt Tactical Fitness

Day 6 of the Burpee Challenge!!!

say it with me “I love burpees!!”

Skill:

Movement prep for…

WOD:

“ABC, …easy as 123…”

For Time: 10-20-30
Overhead Squats (155/115)(115/95)(75/45)
Double Unders
Knees2Elbows

Post time to comments/LogWOD

So, to clarify, you’ll do 155/115 on overhead squats for 10, do 10 Double Unders, 10 Knees2Elbows, then 115/95 on overhead squats for 20, 20 DUs, 20 K2E, then 75/45 on overhead squats for 30, 30 DUs, 30 K2E.

And, for overhead squats, the bar will come from the ground, not the rack.  That means, you can …

-squat snatch into your first rep

-power snatch into position then begin squatting, or

-clean the bar up, pop it up over to a back squat position, adjust your hands to OHS stance and push press the weight up and then begin overhead squats

Our resident Overhead Squat model, Leah demonstrating the desired outcome of an Active Shoulder position at the top of an Overhead Squat.  Arms fully locked out, shoulders externally rotated, upper back engaged.  Result?  The most stable position you can achieve with a load overhead.  Maintain that through the Overhead Squats today for sure!

Video courtesy of CrossFit HQ.  Chris Spealler and Matt Chan demonstrate proper and efficient Knees to Elbow and Toes to Bar.  For today’s WOD, you’ll be using Knee2Elbow.  Try this today.  Try dropping the legs straight down where they stay inline with the rack.  First thing you should notice?  You’re not swinging all over the place, meaning you’re in better control.  Throwing the legs straight down will also set you for the next rep, as it puts you right into the kip swing for these.  Try it, and watch your time on these drop like crazy!

Cash Out:

3 sets of Pendlay Rows

Watch the form on these.  Back stays flat, grip is wide enough to let bar touch ground w/flat back.  Each rep starts with bar at dead stop on the ground

Assistance Work (Done on your own Time):

3 sets of L Sits on rings for time

Goal, feet stay above hips

Day 5 of the Burpee Challenge!!  Get ’em in folks!

DON’T FORGET, WE NOW HAVE A 1730 TUESDAY CLASS!!  COME GET SOME THIS EVENING!!

Strength:

Hang Squat Clean 6 sets of 2 @ 75% of full clean 1RM

Sets start every 90 seconds

Post weight used to comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan demonstrating the set up and execution of a hang squat clean.  For the newer athletes, if you ever hear a coach referring to a clean as just a clean, that means full squat.  One in the same.  Power cleans will always be designated.  If the clean is not designated as such, assume it is full squat.  The more full squat (or regular) cleans we do, the more comfortable you will get at the bottom of the squat, meaning the quicker and more securely you can hold weight at the bottom of the squat, meaning you’ll be able to handle more weight in these lifts, meaning you’ll get stronger, meaning you’ll get better, meaning you’ll get fitter…..see where I’m going with this?

WOD:

With a constantly moving clock, complete the following:

A.

For Time: 21-15-9 of…
-Pull ups
-Ring Dips
(8 min time cap)

—-Rest 3min———

B.

Run 1mile For Time (10 min time cap)

—-Rest 5min———

C.

2min AMRAP: Air Squats

Post time for A, B, and reps for C to comments/LogWOD

If you don’t finish part A in the 8 minutes, post a time of 8:01 and then list reps in comments

If you don’t finish the run in 10 minutes, post time as 10:01 and post distance to comments

Cash Out:

Banded Tricep Extensions

2 minutes per side

Video courtesy of Mobility WOD.  K-Starr going over two banded stretches that will help relieve elbow pain in the front rack.  Work each one for a minute on one side, then switch sides.

Assistance Work (Done on your own time):

Couch Stretch – 2 minute per side

Day Four of the Burpee Challenge!

(perfect to get over that post-Super Bowl bloat!)

Strength:

Snatch Balance
6×2 @70% of full Snatch

Sets start every minute

Video courtesy of Again Faster

Post weight used to comments/LogWOD

WOD:

10!

Deadlift (135/95)
Front Squat (135/95)

10 minute time limit

Post time to comments/LogWOD

Cash Out:

Banded overhead stretch – 2 min per side

Assistance Work (done on  your own time):

3 rounds NOT for time:

10 alternating KB snatches (1.5/1)

10 Towel Pull-ups

10 Glute Ham Raises

Day 2 of the Burpee Challenge!

Strength:

Sumo Deadlift
10×1 @80% of regular Dead Lift 1RM

Post weight used to comments/LogWOD

Video courtesy of Rogue Fitness.  Mike Bell going over set up and execution of a Sumo Deadlift. 

WOD:

“Manion”
7 Rounds For Time:
Run 400m
29 Back Squat (135/95)

Post time to comments/LogWOD

Picture courtesy of CrossFit HQ.  First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Cash Out:

Couch stretch – 2-5 min per side

Roll out calves