TOTF’s Neil Wattier’s son, Tyler, plays for the Omaha Hockey Club. The above picture is featured on CrossFit Football. Way to go boys! Keep up the hard work!
S/S/S:
The Snatch High Pull is really emphasizing the “shoulder shrug” and then getting the bar to eye level, or right about where the bar would be before you pulled yourself under. Video courtesy of Barbell Shrugged.
Snatch High Pull 2RM
15 min time cut
(must be a touch and go between reps)
Post highest successful 2-rep to Comments/LogWOD
WOD:
http://www.youtube.com/watch?v=gjIpxefwYcg
To run efficiently at this distance it is like a cycle motion. Drive, strive, lift- your knees! Video courtesy of Expert Village.
10 Rounds:
100M Sprint
Rest = time it takes to walk back to start
Post best time and try to not have any round be 7 seconds slower than that.
Post Scores to Comments/ LogWOD
X-tra Work:
4 sets
Romanian Deadlifts – 8 to 12 reps
Increase weight each set
Homework (Done on your own time outside of class):
2 minutes each:
Roll out Calves
Roll out shins
Roll out Thoracic Spine
Pic courtesy of movement-rx.com Just a quick anatomy lesson on when we say roll out your Thoracic Spine.
A Little Extra From the Coaches:
This is a great article called Safety, Respect, and Taking care of Equipment by Greg Evertt
This article is a great reminder of how to properly and safely use the equipment. It includes everything from racking your weight, dropping barbells, to using chalk. It is a great read for new comers and veterans. Thanks Nico for the share!
CrossFit Team Offutt Tactical Fitness 