Coach Jason and his son Christian Howell hitting a pose at CrossFit Manhattan. Great seeing our members getting their kids in shape!
S/S/S:
Dead Lift
8×2 @ 50% of your 1RM plus a band
Post weight used and what band used to Comments/LogWOD
Video courtesy of Rogue Fitness. Mark Bell demonstrates how to properly deadlift with bands. He’s using a barbell, monster bands, and competition bumpers at Rogue HQ. The placement of the bands is beneath his feet – as an anchor. He recommends this as a substitute if there is no station with pins for the athlete to train.
REMEMBER: The key for today’s Strength portion is SPEED! You will start with a low load at the bottom and with the band, it will get progressively heavier the higher you go up, so come up FAST! Now, this does not mean round your back, shoot your ass in the air and do a shitty stiff-leg dead lift. No, it means keep your form on point through the whole movement. Or, do shitty and go to the doctor, your choice.
WOD:
30 Min AMRAP:
Sprint : Jog time = 1:1.
Sprint 800m,
Jog lightly
Post rounds completed to Comments/LogWOD
Cash Out:
Banded stretch for Hamstrings and Calves – 2 min per body part stretched
Firebreather Piece (Done on your own outside of class):
– 3×12 – Glute Ham Raise @ a 3111* pace
*3 sec negative, 1 sec pause at bottom, 1 sec to get to top, 1 sec pause at top
– 3Rounds:
15 Toe2Bar
15 Renegade Rows (30/15)
Video courtesy of HyperStrike 28
CrossFit Team Offutt Tactical Fitness 