CrossFit Team Offutt Tactical Fitness

Congrats to the newest Air Force Staff Sergeant, Coach Will Breunle.  Well deserved, brother!

 

 

S/S/S:

Squat

5×3

Add 5-10 lbs to weight used on 25Jul (click here for a refresher) or 85% of your 1RM if you weren’t here that day

Post weight used to Comments/LogWOD

 

Sets start every 90 seconds

 

Keep tension on your legs through the whole squat.  Before you start the squat, make sure your feet are shoulder-width, toes slightly turned out.  Then screw your feet into the ground without moving them.  this will put tension on your legs.  Keep that tension all through the squat!

 

WOD:

“Speed Reload”

Teams of 4 – 20min AMRAP:

Max Rep Power Cleans (165/115)

Max Rep Press (95/65)

*Only 2 Barbells used at a time

*One person must be running 400m at all times

Score = Total barbell Reps

Post score and Team members to Comments/LogWOD

 

So, this will be a WOD where strategy will come into play.  Do you put your strong runner on the run for the whole time, or do you all take turns?  Who will be the two moving weight and the one taking the rest?  how long will that person rest?  When will you switch movements?  Folks, this will be up to you and your teammates.  Oh, and the teams will be assigned at random, so you’ll have no clue until the start of class who you are teamed up with!!!

Video courtesy of CrossFit HQ.  This video showed Team Europe’s prep prior to last year’s CrossFit Invitational, Team USA vs Team Europe.  What these athletes (and any athletes in a team) had to do was figure each member’s strengths and weaknesses and find what they could do to set them up best for success.  Do likewise today folks!

 

Cash Out:

Hip Flexor Stretches for at least 5 minutes

Video courtesy of Mobility WOD

Roll out hamstrings – 2 min per side

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

Beginner – Weighted Sit-Ups with KB 5×10

Intermediate – 3 Rounds for Quality:
15 GHD sit ups
10 Box Jumps @ 30″