Look for some new faces in the Open Class. I give you the graduates of the Oct 2013 On-Ramp. Show ’em some love when you see them in class!
S/S/S:
Press – Set 2RM
right after yo set your 2RM…
Drop to 80% of 2RM – Go for Max Reps
15 min cut off
Post 2RM to Comments/LogWOD
Post number of reps done at 80% here and in LogWOD
WOD:
10! (10,9, 8, …1)
Back Squat (225/155)
Pull-Ups
Row – for Calories
Post time to Comments/LogWOD
Video courtesy of CrossFit HQ. During this WOD, try to avoid this common error in rowing, opening the hips too soon. If hips open prematurely, it turns into a only a leg drive and pull of the arms; Meaning the quads are then responsible for the majority of the power/work. Over taxing the quads will make for a very, very challenging effort of heavy squatting while being fatigued. What we want to see is that initial leg drive, followed by an opening of the hip, finishing with a pull of the arms.
X-tra Work:
Beginners) 3x Pull-Ups
Intermediate) 3x Max Reps – Weighted Chin-ups
Shoot for 8-10+ reps each time
Homework (Done on your own outside of class time):
Couch stretch 2min per side.
Repeat 3+ hours after the workout
CrossFit Team Offutt Tactical Fitness 