Pic courtesy of John Calhoun
So proud of Kim DeWitt in her first CrossFit competition. She was nervous going in, but got great support not just from our box, but from the whole community. This has to be one of my favorite pics. CrossFit Omaha, CrossFit Vise, and TOTF competing one minute, then high fiving the next. Camaraderie at its best.
WOD:
For Time:
100 Burpee Med Ball Cleans (20/14)
15 Min time cap
Post time to Comments/LogWOD
Yep, they are just what they sound like. You will have your med ball in front of you. You will perform one burpee, as you stand up, grab the med ball and perform one med ball clean.
So we all know the points of performance for the burpee, so let’s talk Med Ball cleans for a second...
http://www.youtube.com/watch?v=-0TMFnoE9Cw
Video courtesy of Reebok CrossFit One.
Set-Up
– Neutral spine
– Place the medicine ball between the ankles, weight in the heels
– Feet are just wide enough that the arms fall inside the legs and grab the med ball
– Arms are straight fingers point down with an open palm grip
– Hips higher than the knees but lower than shoulders
– Neutral head
Execution
– Stand up (deadlift)
– Keep the arms straight and shrug the shoulders aggressively
– Moving you hands around the ball, pull yourself into a front squat (now your fingers should be pointing to the ceiling), elbows under the ball with the crease of the hip below the knee, weight in the heel and neutral spine
– To finish, stand all the way up with the ball in the ‘front rack’
– Reset the ball to the set up
X-tra Work:
Close Grip Bench
3×6 @ 155/85
If the weight is light, perfect the form
Homework (Done Outside of Class on Your Own):
Anterior Shoulder Mash
2 Minutes per side
Video courtesy of CrossFit West Sac.
How To:
– starting by facing the wall
– place lacrosse ball on the front side of shoulder
– roll in straight line from pec to outside to shoulder
What This Helps:
– any pushing and pressing movements (i.e. bench press, ring dips, press, etc.)
CrossFit Team Offutt Tactical Fitness 