CrossFit Team Offutt Tactical Fitness

S/S/S:

Deadlift

Reps of 5,3,2, and 1 set max rep : add 5lbs at each interval from 13 September

 

Click here for a refresher.  If you were not here that day, click on the link to see what percentages you will use.  If you have not set your 3RM, you will do so today

 

Post reps of last round to Comments/LogWOD

 

Post weight used in all sets to comments section of LogWOD

 

 

WOD:

5 Rounds:

1 Min AMRAP Kettlebell Swings

1 Min Rest

1 Min AMRAP Goblet Squat

1 Min Rest

 

* Use heaviest kettlebell possible for both

 

Post total reps complete to LogWOD. 

Post weight used in comments section of LogWOD and in the comments section here.

pic courtesy of WorldOfDiet.  Keep the kettlebell in contact with your body during the Goblet Squat.  Also, make sure your torso stays upright.

 

X-tra Work:

Beginner) Reverse Hyperextensions: 3×12 Increase weight each set

 

Intermediate)4 Rounds not for time:

15 Banded good mornings

10 GHD’s

 

 

Homework (Done on your own time outside of class):

Glute-Ham Raise (GHR)  Progression, work up to 8 in one set

Video courtesy of IronCompanydotcom.  Louie Simmons talking technique as powerlifting multi-world record holder Laura Phelps-Sweatt demonstrates the Glute Ham Raise.  Trouble with your deadlifts today?  If you are NOT doing these, you only have yourself to blame.