All of us at TOTF would like to wish safe travels to Eugene Fan on his new assignment to Korea. Thanks for all the help over your time here! See you down the road!
S/S/S:
Kipping or Butterfly Pull-Up Progression
Video courtesy of CrossFit HQ. Chris Spealler going over efficiency tips for both the kipping and butterfly pull up. See if you can apply some of these keys to your work today.
WOD:
Virtual-Thruster Double Fran:
21-15-9, 21-15-9
-No-weight Thruster
-Any Pull Up version of your choice
Video courtesy of Crossfit HQ. An oldie, but goodie on positioning. Affiliate cup repeat champ members Tommy Hackenbruck and Taylor Richards-Lindsay going over what “active Shoulder” in your Overhead Squat position should mean.
WOD:
Snatch Complex @ 80% of 2RM Overhead Squat:
5 Rounds
3 Hang Power Snatch
3 Snatch Grip Push Jerks
3 Back Squat
If anyone is signed up for the race October 12 in Lincoln, there is an open team for CrossFit Team Offutt Tactical Fitness, heat starting 1130.
Also, we have an extra registration paid for, but don’t have another person to go. If you or anyone you know wants it, it only costs $35…. Registration right now is $90, $60 for mil/Leo.
Email us at totactfit@gmail.com
and we will get you in contact with the Team Captain.
For Plyo Push Ups, place a 45# plate just outside each shoulder width. Get in push up position, go chest to deck, explode up and have hands land on plates.
WOD:
In 10 minutes complete in any combination:
100 Alternating Kettlebell Snatches 1.5/1 pd.
(at least 25 each side)
50 Handstand Push ups
100 Double Unders
Video courtesy of Technique WOD. Watch up through the 4:30 mark for the info on high pulls. These move is essential to teach you to get the most power out of the hips to get the bar as high as possible. Why do we practice these? So when we do our cleans, we will have the bar as high as we can, giving us time to get under the bar for either a power or full clean. Also, do NOT start pulling with the arms until your hips, knees, and ankles are fully extended (triple extension).
Video courtesy of CrossFit Artis. For the lateral burpees, line up on either side of the bar, drop down so your body is parallel with the bar, spring up, hop over the bar, land, repeat the other direction. Jump and land with feet together.
X-tra Work:
Beginner) Barbell Shrug 8×3 @ 185/135
Intermediate) Jerk from Rack – find 1 Rep max
Homework (done on your own outside of class):
Shoulder Flexion Mobility: 3×20 Y’s above head while keeping elbows against wall
Photo courtesy of CrossFit Games. In case you missed watching them live back in July, ESPN is airing the events from the 2013 CrossFit Games. Click on the picture to go the the Games website for the schedule and times ESPN and ESPN2 will be airing it.
Remember, don’t sacrifice form for more weight. If your form breaks down, you have gone past your limit. Does this mean to not try to go as heavy as you can? No, it means go heavy as your form will allow you. Be courageous, but be smart.
WOD:
15-12-9-6-3
-Alternating One-Legged Jumps onto Plates or Box(total- not each leg)
-Toes to bar
All of us at TOTF would like to wish safe travels to Eugene Fan on his new assignment to Korea. Thanks for all the help over your time here! See you down the road!
CrossFit Team Offutt Tactical Fitness 