REMINDER: Our evening classes move to 1630 starting Dec 16th.
We’d like to thank one of our sponsors for the 2014 TactFit Games. Look for some goodies from Life as RX in the top three finishers’ gift bags!
WOD:
6 Rounds For Time:
20 Overhead Barbell Lunge (95/65)
10 Toe2Bar
Post time to Comments/LogWOD
Video courtesy of CrossFitArtis. Jon Day performing overhead walking lunges, Notice, he does not slam his knee into the ground. It just kisses the floor, then he comes back up. Really focus on keeping your torso upright to maintain the overhead position. any slight bend forward could lead to bailing on the weight.
X-tra Work:
None, do the Homework
Homework (Done on your own time outside of class):
10 reps each of…
Hip raise
One leg hip raise
Supine Kicks, each leg
Hip Rotation each leg/each direction
Fire hydrants each leg
Long Lunge to Hamstring
Bootstraps
Video courtesy of ClarkFloyd CrossFit. Coach Case Belcher discusses and demonstrates Hip Mobility Drills. To give credit where it’s due… We’re pretty sure we pulled this sequence from Brian Mackenzie of CrossFit Endurance about 3 years ago, but could not find the original content of sequence
CrossFit Team Offutt Tactical Fitness 