CrossFit Team Offutt Tactical Fitness

S/S/S:

Video courtesy of ReebokCFONE.

Press 1 Rep Max

Set Up
– Feet are now underneath the hips (directly)
– Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
– Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
– Keep a tight mid-section

Execution
– Pull the head slightly back and press the bar upwards (straight line/frontal plane)
– Once the bar passes the head, continue pressing and return the head to a neutral position
– Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
– At the top of the press, pull the bar over the heel of the foot and bring the head through
– Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

Post weight to comments/ LogWOD

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WOD:

10 Min AMRAP:

4 Shoulder to Over Head @ 90% of Press 1RM

200M Sprint

In this wod you can press, push press, push jerk or split jerk; the weight should be light enough that you are focusing on quickly getting under the bar and using big hip power.

Post time to comments/ LogWOD

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X-tra Work:

3×10 YTWL – 1st set no weight, second two sets light weight

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Homework (done on your own outside of class):

30 seconds each, twice through

Outward rotation of the hip

Inward rotation of the hip

Butterfly stretch

Frog position stretch

Wall Extension

Doorway Stretch

Hang from bar (Spinal Decompression)

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Friendly Reminder…

Looking for the Best in the Mid-West!

Team Offutt Tactical Fitness is hosting a singles competition June 14, 2014. Consisting of 25 RX men, 25 RX women, 25 scaled men, 25 scaled women, 20 masters men, and 20 masters women.

Register Now