CrossFit Team Offutt Tactical Fitness

Coach Neil re-upping his Level One Certification this past weekend in Arizona.  Bonus points for who can name the CrossFit HQ heavy hitters in this pic….

 

 

S/S/S:

If you missed Tuesday-Complete Bodyweight Back Squat – 5×5

Otherwise – Weighted Chin-Up 5×3 – Increase weight used 6Nov

 

Post weight used to Comments/LogWOD

 

WOD:

Double Under/ Row Ladder:

For Time
50 Double Unders, 50M Row
100 Double Unders, 100M Row
150 Double Unders, 150M Row
200 Double Unders, 200M Row

Post time to Comments/LogWOD

 

So, as you can see from the workout, it is a long piece, followed by a sprint.  Treat it as such.  Find you rhythm on the Double unders to finish them efficiently, then SPRINT on the row.

Video courtesy of Mobility WOD.  Great thought on movement transfer of double unders to Oly Lifting.  and you thought we just wanted to get you sweating.  In truth we’re helping reinforce movement patterns used in other things.  Hip extension is hip extension.  Would we ever ask you to do a power clean were you jump into a donkey kick?  No, we would want you to get triple extension to successfully get the weight as high as possible.  Same thing with double unders.  We want you to hit a triple extension to get your body as high as needed to pass the rope under twice.  As a great coach once told me, “It’s almost like this stuff actually works!”

 

 

X-tra Work:

10 Minute Goat Work

Pick one thing you have difficulty with and commit 10 minutes to working on it.  No excuses.  Do it.  Get courageous!

 

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

5 minutes – Alternate Calf stretch with bands each leg

2 minutes – Downward facing dog

2 minutes – Banded shoulder stretch