CrossFit Team Offutt Tactical Fitness

Don’t Forget, only one class today a 1000

Kyle Gundrum getting work done at CrossFit Conjugate while on vacation.  Don’t let travel be a reason to not work out.  Stop in a box where you are at, hit a gym at the hotel, get out and run!  All those out traveling, post your workout plans to Comments.

 

 

WOD:

EMOM(Every Minute On the Minute) for 10 minutes

1 Power Clean

2 Push Press

3 Front Squat

For bar weight, use body weight

 

 

Post total successful rounds to Comments/LogWOD

Goal should be to not drop the bar during a round.  If you do, it just means you’ll have to do another clean to get the weight back up.

 

 

X-Tra Work:

3 attempts, Max strict Pull Ups

two minute rest, then…

3 x max L-sit hold

 

 

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

Banded triceps stretch – 2 min per side

Buttlerfly Stretch with Shoulder Press – see video

Hold a post on the rig, squat… get comfortable and move side to side at the bottom – 5 minutes

Video courtesy of Hemingtraining.com

Spartan coach Christy shows the FMS corrective exercise called the Buttlerfly Stretch with Shoulder Press.