CrossFit Team Offutt Tactical Fitness

S/S/S:

Squat

5×3

Add 5# to weight used 2Aug (click here for a refresher) or use 85% of 1RM if you weren’t here

Post weight used to Comments/LogWOD

 

Pic courtesy of Tom’s Underground Fitness

When you set up for your squat, chances are you’ll hear a coach tell you to push your ribs down.  The above picture illustrates why we want you to do that.  If you have your ribs sticking out, you over arch your back (pick to the right).  Now, combine this bad position with a heavy load on your shoulders, guess what?  You just jacked up your back!

To maintain a good lumbar curve through the squat, get your set up right prior to squatting.

A) Squeeze your butt

B) Push your ribs down

C) Tighten Core

D) Screw feet into the ground

Then, and only then, Squat…

WOD:

For Time:

200m Run, 20 Air Squats

200m Run, 40 Air Squats

200m Run, 60 Air Squats

200m Run, 80 Air Squats

200m Run, 100 Air Squats

15 min time cut

Post time to Comments/LogWOD

 

Remember, full range of motion for the Air Squats.  Crease of the Hip below the knee at the bottom and fully locked out knees and hips at the top.  Don’t make the coach No-Rep you!

 

Cash Out:

Couch Stretch – 4 min per side

Video courtesy of 810 CrossFit.  810 CrossFit owner and CrossFit HQ Level 1 Seminar Team member, Joe Degain demonstrating the couch Stretch

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

Beginner & Intermediate) 5×10 Russian Twists w/slam ball

http://www.youtube.com/watch?v=3kz1pspAaEA

Video courtesy of Integrated Fitness