The Friday Night Lights crew finishing up 14.5 and the end of The Open. From left to right; Kory Kearney, Rodney Rodriguez, Kyle Gundrum, Jeff Hart, Homar Sanchez, Dave LeClaire, Kimberly Groeper, and Mimi Smith-Munroe.
So, we’ve all just finished five hard weeks of work with the CrossFit Open. Therefore, we will take this week as a de-load week. Does that mean stay home, and do absolutely nothing? Hell no! We will still put our bodies through the paces, but the intensity will be dialed down a slight bit. Your focus this week will be on perfect reps each workout. Don’t try to zoom through any of these WODs, rather feel the muscles working. Go from point A to point B the proper way. Don’t sacrifice form. Get that mind-muscle memory prepped for what is coming next week….
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S/S/S:
Handstand walk:
3 attempts max distance
Post distance to comments/ LogWOD
Video courtesy of Dogtown CrossFit. Dusty Highland and Kelly Pearsall going over some progressions.
If you don’t have Handstand Walks, DO NOT skip this one. We have some drills that will get you that much closer to getting there. It’s all about the progression.
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WOD:
Empty Bar (45/35) Tabata…
Back Squat
Push Press
Hang Power Clean
Score = Lowest rep round per move
Post score to comments/ LogWOD
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Xtra Work:
Dumbbell Bench 3 X 20
Find a weight you can handle for the 20 reps. You should feel you have enough in the tank for 22
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Homework (done on your own outside of class):
Down Dog on Wall
Around the World on Wall
Wide Leg forward Bend with Shoulder Stretch
Pictures courtesy of breakingmuscle.com
CrossFit Team Offutt Tactical Fitness 