Tim Stiansen reppin’ TOTF at CrossFit Wichita. With as much as we all travel, we just may be able to get the most photos at other boxes. Consider the challenge thrown down to y’all when you go TDY, deploy, go on vacation, etc…
Strength:
Band Resisted Pullups 4 rounds of 5 reps
Complete in singles if need be
Anchor Band to ground w/ heavy KB or DB under pull up bar. Step through band and place above the hips. Goal = Getting the Reps in.
Write down what band you ended up using to your logbook and in Comments here. If you aren’t able to do it with a band, go for a total of 20 strict pull ups. If you are unable to do that, the coaches will have scaling options, but I have a feeling you will all do amazing!
WOD:
“Posterior Dumbbell Complex”
5 Working Sets, Each For Load (try to increase weight ea round):
3 One Arm Dumbbell Dead Lifts
3 DB Row
3 One Arm DB Snatch
*Switch after the 9 reps
Post heaviest successful weight to Comment/LogWOD
So, start with the dumbbell in one arm, do 3 DLs, 3 rows, and 3 snatches, then switch to the other arm and do 3 DLs, 3 rows, 3 snatches. This equals 1 Round. Goal is to NOT let go of the weight during a round. Rest as needed between rounds. This means go all out during the rounds and increase the load each round if you can while maintaining good form.
Video courtesy of Dean Somerset. Goal is keep the dumbbell inline with the middle of the foot.
Video courtesy of T-Nation. Key to the one-arm dumbbell row is keeping the back straight. No rounding!
Video courtesy of ReebokCFOne. For Snatches, the dumbbell does not have to go to the ground for each rep.
Cash Out:
Posterior Flossing With Band
Video courtesy of Pardiso CrossFit. Spend 2 minutes per leg
Firebreather Piece (Done on your own time outside of class time):
4hrs prior or after today’s WOD:
Choose one of the following:
-2mile Run For Time
-2500m Row For Time
-Bike 8miles
CrossFit Team Offutt Tactical Fitness 