CrossFit Team Offutt Tactical Fitness

S/S/S:

pic courtesy of muscle-base.com

Weighted Dip

Establish 5 Rep Max

Post heaviest successful 5 rep set to Comments/LogWOD

Use chains, dumbbells, kettlebells, I don;t care.  Strap on weight and make them count (read: full range of motion)

WOD:

3 Rounds for Time

15 Handstand Push Ups

20 Backward lunge (bar in the front rack position) (95/65)

 

Post time to Comments/LogWOD

 

Video courtesy of Forbes Performance.  Keep the bar in the front rack, step your foot back, lunge, push back up to feet together, move other foot back, lunge, push up and move feet back together.  Simple, right?

 

For Handstand push ups, you can go strict or kip.  Either will work today.

Cash Out:

Chest Stretch (see notes) 2 min per side

video courtesy of CrossFit West Sac

Banded anterior hip stretch -2min per side

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

Beginner) 3x Max Lean and Rest (push-up position), 1min rest

Video courtesy of the US Army

 

Intermediate) 3x Max Dumbbell crucifix hold 25/10

Video courtesy of CrossFit Hardcore