S/S/S:
Press
5×3
Add 2.5-5lbs to 5Aug (click here for a refresher) or use 85% if you weren’t here
Post weight used to Comments/LogWOD
Video courtesy of Rogue Fitness. Matt Chan going over set up and execution of the Press. Keep your legs locked out! No bouncing of the knees. No matter how slight it is, that turns this into a Push Press. Keep it strict!
WOD:
Partner WOD:
2 Rnds:
-20M(11 mat length) Handstand Walk
-Farmer Walk around track (635M)*
Choose pinch(25/10)
or
fingers through hole (45/25)
*every time you drop plates, do 3 burpees
Post time to Comments/LogWOD
First and foremost, if you do not have Handstand Walks, DO NOT decide to NOT come in. We will have a scale option for you.
Second, below is an illustration (thank you Carly for being our model) of holding the plates in a pinch (first picture) and finger-through-hole (second picture).
So, the way the farmer’s carry will work with a partner is this. If you are using the same weight, you will trade off every time you have to put the weights down. If you and your partner have different weights, then partner 1 will do the first full lap with partner 2 there to cheer you on. Then partner 2 will do the full second lap with partner 1 cheering them on. For either grouping, each time the plates have to be set down, both partners perform 3 burpees.
Video courtesy of DogTown CrossFit.
Cash Out:
Lacrosse mash on palms and forearms
Overhead banded stretch
Firebreather Piece (Done outside class on your own time):
Beginner) As Many Strict Pull-ups possible for 5 minutes
Intermediate) Tabata:
Dumbbell Push Presses 60/30
Strict Pull-Ups
* Switch movement every round, do total of 8 rounds per movement
CrossFit Team Offutt Tactical Fitness 