CrossFit Team Offutt Tactical Fitness

Day 33 of the 100-Day Burpee Challenge!

Just about a third of the way done!  Have you been keeping up?

 

Strength:

Dead Lift:
10 sets of 1 @ 70% of 1RM
Set starts every 45 seconds

Post weight used to Comments/LogWOD

Dynamic Effort Day, so the goal of these reps is SPEED!  With PROPER form, do each rep as if the weight was a 1RM!  FAST!

 

WOD:

“Empire”

3 Rounds For Time:
-20 Weighted Step ups with Kettle Bell (2/1.5 for Firebreathers)(1.5/1 KB RX’d) in each hand onto a 20″ box
-10 Strict Chest to Bar Chin ups
-5 Weighted Sit-ups KB (1.5/1)

 

Post time to Comments/LogWOD

 

Cash Out:

-4×15 Glute Ham Raise
-Couch Stretch; 3 min per side

 

 

Firebreather Piece (Done after class):

3 Rounds:
-5 Forward Roll
-10m HS Walk, starting in Active Lunge
-3 Attempts at Front Lever

Video courtesy of Paradiso CrossFit.  This is another fundamental gymnastic movement. You can perform this on the rings or a bar. Use an overhand grip (palms away from you) at shoulder width to get more use from your lats.

Gymnastics is all about leverage, so the progressions are based upon how long you make your body. All progressions will have straight arms and try to get the hips level with the shoulders. The progressions are as follows:

-round back/legs tucked into the body
-straight back/legs tucked into the body
-straight back/one leg extended
-straight back/both legs extended in a straddle or V
-straight back/straight legs (ie a legit front lever)

followed by…

Hang Power Snatch: 5×3 @135/95
Focus = Triple Extension

Pic courtesy of Catalyst Athletics

 

 

Big shout to Coach Bryan as he takes off for a 3-month trip over there. Safe travels brother.  See you soon, and know if Cheryl and the kids need anything, their TOTF family is here for them.