Pic of our Jul2013 On-Ramp grads. Show ’em some love when you see them in the Open classes!
S/S/S:
Weighted Pull Up – Establish 5RM
Post highest successful weight used for 5 continuous resp to Comments/LogWOD
Remember, full range of motion must happen for the rep to count. That means you start at a dead hang, arms fully extended, and finish with chin over the bar in a neutral position. No kipping in these.
WOD:
5 Rounds:
2min Row (for meters)
2min Box Jump Overs (24/20)
Score = Rowing distance divided by 10 + box jump over reps
Post score to Comments/LogWOD
Video courtesy of CrossFit HQ. CrossFit Invictus Affiliate Cup team member Shane Farmer going over some common flaws in rowing technique. Are you guilty of any of these?
Video courtesy of Northstate CrossFit. Watch from the 1:20 point on for the Box Jump Overs. You may jump up to the box and step down or even step up and step down. Both feet must touch the ground either side of the box. You may NOT place hands on the box and hop feet over the box. Must Jump completely over, or on top and down.
Cash Out:
1000m (Lvl 1 dampener setting) Row
Keep a 20-25 s/m stroke rate
CrossFit Team Offutt Tactical Fitness 