CrossFit Team Offutt Tactical Fitness

Strength:

Banded Bench
8×2 @ 40% of 1RM for Bench

Post weight used to Comments/LogWOD

When adding bands, looking off the Rogue Fitness site, the blue bands we have will add 50 pounds of resistance, the green ones will add 65, the black will add 100 pounds, and the purple add 140 pounds.  Take this into account when adding bands.  Put which band and how many you used in Comments here and in LogWOD.
If you don’t have a 1RM on bench, goal is to be able to push the bar from chest to lock out in 2 seconds or less.  This means keep the bar under control as it comes down to your chest (NO BOUNCING!), once it touches, press up as fast as you can.

Videos courtesy of Jay Fry and Bret Zerr respectively.  The point of both of these videos is not so much seeing how these guys bench, but the way they set up the bands.  Either set one band per side, connected to a heavy dumbbell or kettlebell, or run the band under the bench if only using one.  Key is to have tension on the band at all times on the lift.

WOD:

5 Rounds: For Load
30sec Max Dumbbell Press 50% of Press 1RM
30sec Handstand Hold
100m Sprint

Put total dumbbell reps completed in Comments/LogWOD.  Also in LogWOD, under comments, put the number of times you came off the wall before the 30 seconds was called.

The goal of this WOD is not to compete with anyone, but to do full-range proper reps with the weight.  The way this will work is for each round, everyone will start on the same time, finish at same time, hurry to wall, once EVERYONE is upside down, we’ll start the clock.  If you fall anytime during the 30 seconds, jump right back on the wall.  Once done, everyone will take off for the run.  Once everyone is back, we’ll reset.  It’ll be no longer than 30 seconds before we start the next round. Also, only put that you did this WOD RX’d IF you used 50% or more of your 1RM on strict press for the combined dumbbell weight.  (so, if my 1RM on strict press is 150, half of that is 75, so I need to use 37.5 pound dumbells or heavier for this to be RX’d.  If we don’t have the exact weight, round up to the next avaliable dumbbell.)

Once again, I want to stress that not EVERYTHING is a race.  Today’s WOD is about training your body to maintain proper position during the press and hit full range of motion for each set.  Your other goal is to keep your body in that same proper position, but when upside down.  This is the difference between testing and training.  If you don’t train properly, you will underperform or perform with bad positioning when testing.

Cash Out:

Pick 2 of the Shoulder Mobility Drills

Spend 5min on Each

Firebreather Piece (done on your own time outside of class) :

3 Rounds Not For Time:
3-5 reps Strict Muscle ups
5-10 Strict Handstand Push Ups
Max time L-sit

TOTF member Kimberly Groeper finishing her third leg in the Heartland Relay.  Her team of 12 ran a total of 202 miles from Winterset, IA to Omaha, NE!  Kimberly accounted for a good chunk of that herself!  Awesome job. I always like posting photos of our great members doing remarkable things.  If you have anything you or someone else from the gym have done, shoot me a pic and I’ll get it on the website!