CrossFit Team Offutt Tactical Fitness

Day 53 of the 100-Day Burpee Challenge!

 

Strength:

Press – 3 sets of 5 (same weight all three sets)

Add 2.5-5 pounds from what you used on 13Feb (click here for a refresher)

 

Post weight used to comments/LogWOD

If you look back at your log books, you’ll notice this is the 5th time we’ve done this since December 18th.  Days like these are part of our progressive increase approach for your strength.  Our linear progression.  That is why it is SO important you keep tracking the weights you use and do what we say when we tell you increase the weight you used the last time by the amount we say.  This is how we get you stronger.  If you get to a point where you can’t hit the numbers we put out there for you, it’s time to possibly take a week to dial things back down and let yourself recover so you can come back stronger the next time.

15 minute time cap.

 

WOD:

“Push it Good”
5 Rounds For Time:
-Run 400m
-3 Thrusters (185/125)
-20 Abmat sit ups

Post time to Comments/LogWOD

 

Video courtesy of Rogue Fitness.  Matt Chan hanging out at Rogue HQ in Columbus, OH demonstrating the Thruster.  Big key here is accelerating as soon as you come out of the bottom of your squat.  This will give you the momentum to get the bar airborne without having to use too much shoulder.  And yes, since the bar will be coming off the ground, you can do a squat clean thruster for your first rep to get the weight off the ground.

 

Cash Out:

-Hip Extension on GHD 3×12
-Heel cord mash 2 min per side

Video courtesy of Rogue Fitness.  The key to the hip extension is keeping the torso fully rigid and only moving at the hip.

 

 

Firebreather Piece (Done after class):

1,2,3,4,5,6,7,8,9, 10 Muscle Ups
10,9,8,7,6,5,4,3,2,1 Overhead Squat up to bodyweight (Increase weight each set)

Bridgett holding it down at Red River CrossFit.  I think this is the first time I saw someone smile while doing a handstand 🙂