Coach Mark Peterson showing the TOTF colors at UTE CrossFit, posing with Taylor Richards-Lindsay, a member of the ONLY two-time CrossFit Games Affiliate Cup team, Hack’s Pack Ute.
S/S/S:
Deadlift
5×3
Add 10 lbs to last set you did on 19Aug (click here for a refresher), or 10# from last 5×3(7Aug, click here), or use 85% of your 1RM
Post weight used to Comments/LogWOD
WOD:
3 Attempts at:
1 Min Max tire flips
Post highest 1 minute total to Comments/LogWOD
Video courtesy of CrossFit HQ. “You’ve got to think offensive lineman,” Rob Orlando of CrossFit Strongman says as he instructs Tom Rowland to drive into the tire.
Ideally, you need to set up a foot to 15 inches away from the tire with the feet outside the hips and the body pressed against the rubber. You drive with the legs to get the tire off the ground, take a half step, then give it a knee with the other leg.
Many people get the tire off the ground but struggle to complete the flip, often hanging out in a purgatory that involves futile attempts to use the biceps to curl the tire up.
“You’ve got to stop for a second,” Orlando explains, showing Rowland how to re-grip and get the big tire flipped.
The real key is being aggressive and keeping the tire in motion by driving it off the floor and kneeing it at the right time.
Interestingly, a 625-lb. tire is also a nice height for box jumps, as Rowland discovers in the short burner that follows Orlando’s instruction.
So, I want to see you guys and gals DRIVE INTO the tire. Do NOT Deadlift it up. You just deadlifted, so don’t over work your back. Rely on leg drive and a quick knee to get the tire up and over.
X-Tra Work (Done on your own time outside of class):
Beginner & Intermediate) Glute ham raise progression w/ band
*find one set limit (once form breaks, that is your limit)
Cash Out:
Banded hamstring stretch 2x1min ea. Side
Banded shoulder distraction 2x2min ea. side
Video courtesy of CrossFit West Sac.
– thumb/palm up arm overhead
– step back same leg until max tension is reached
– relax shoulder letting band distract
CrossFit Team Offutt Tactical Fitness 