Strength:
Banded Squat
4×4 @ 40% of 1RM for Back Squat
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 squat, goal is to be able to from the bottom of a squat (crease of the hip BELOW the knee) to legs and hips locked out in 2 seconds or less. This means keep the weight under control as you come down in your squat (NO BOUNCING at the bottom!), once you hit bottom, EXPLODE up to the top, like you were jumping. As some of you felt yesterday with the banded bench, the more you stretch the bands, the more resistance you will feel. So, this will help you get stronger coming out of the hole and to lock out in a squat. Why do we want to get stronger there? So when you have a significantly higher load, you will have the explosive power to get out of the hole. That’s why days like this, where we go with a lighter percentage but work speed and varying resistance, are so important to get you overall stronger, faster, fitter.
Video courtesy of Burnt Toast WOD. You can use either a couple of heavy kettlebells or dumbbells to run the bands through. Goal is tension through as much of the movement as possible.
Partner WOD:
For Time:
200 Push ups
200 Pistols*
Reps and Movements can be broken up however you choose. Only 1 person works at a time.
Post time and teammates to comments/LogWOD
*If only one or neither partner can do pistols, Automatic scaling = 500 Air squats between the two
TOTF’s own Kyle Gundrum knocking out some pistols at last winter’s TactFit Games. Look how Kyle uses his arms out in front of him to work as a counterbalance. Try this today when prepping for this WOD.
Cash Out:
Couch Stretch – 2 minutes per side
Mash Quads – 2 minutes per side
Firebreather Piece (Done on your own time outside of class):
Squat Cleans:
3×60% of 1RM
3×60%
2×65%
2×70%
2×75%
2×80%
CrossFit Team Offutt Tactical Fitness 