Scheduling Note! Due to the holiday hours at the gym, there will only be one class today. It will be at 1000.
S/S/S:
Press – 5×3
add 2.5lbs to set of 5 weight from 27 Sept (click here for a refresher)
15 Min time cut
If you weren’t here, aim for 85% of your 1RM
Post weight used to Comments/LogWOD
WOD:
6 Rounds of:
-2 Front Squats@ 65% of Back Squat 1 RM (established on Oct 3)
-2 Box Jumps immediately following squats (34″/28″)
-90 sec rest
Post weight used to Comments/LogWOD
pic courtesy of Tabata Times. Notice how high Kendrick Farris keeps his elbows at the bottom of a Front Squat. This will help not only keep the weight on your shoulders, but also keep your back from bending. Maintain high elbows throughout the movement!
X-tra Work:
3 Sets Max Rep Strict Pullups
YTWL Raises
3 sets 12-15 reps
Video courtesy of Tom Conner. Use the benches we have, just put two plates under one end for the incline. 1 rep consists of 1 cycle of 4 raises – The Y raise, the T raise, the W raise, and the L raise. Use light dumbbells. Notice in the video, before each movement, he pulls his shoulder blades back and locks in a solid position. Do likewise, folks. Do likewise….
Homework (Done on your own outside of class):
Shoulder Mobility
Video courtesy of CrossFit HQ.
CrossFit Team Offutt Tactical Fitness 