CrossFit Team Offutt Tactical Fitness

Schedule Note:  This week, our class times will be Mon:0600/1730, Tues: 0600/1130/1730, Wed: 0600/1730, Thurs: No Class, Fri: 1000, Sat: 0900

 

WOD:

TactFit Total

3 attempts for 1RM on…

Power Snatch

Bench Press

Front Squat

 

Post combined total to Comments/LogWOD

 

This will run just like the CrossFit Total.  You’ll get a total of three, AND ONLY THREE attempts at each lift.  Good rule of thumb with these is on attempt one, hit something you KNOW you can get (below PR), on the second something you SHOULD get (current PR), and on the last attempt, go for something you WANT to get (new PR).  Big thing, maintain good form.  For the lift to count, we have to see control at the end point of each lift, and see that you aren’t doing something unsafe to move the weight.

 

 

X-tra Work:

Weighted Chin Ups

3,3,3,3,3

 

 

Homework (Done on your own time after class):

 3 rounds:

• Shoulder Capsule stretches with stick

• Lat stretch (30 seconds each side)

• Rib cage stretches (Camel Pose – 45 Seconds)

• Deep Squat stance rocking side to side (45 seconds)

• Wrist Stretch (45 seconds)

Video courtesy of Howcast.  For those not familiar with Camel Pose.

 

 

Should be seeing this poster up in the front hall of the Field House soon….