S/S/S:
For the floor press you want to pause at the bottom and let the triceps touch the floor, then press up. Keep the hips on the floor, if you need to, extend the legs straight out. The floor press will help increase your lock out strength! Video courtesy of RougeFitness.
Floor Press
5X3 @ 65% of Bench Press 1 Rep Max
(from 11 Apr)
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WOD:
Side-to-side plyo pushups means that you will have one hand on the ground the other on the plate. You will go down into a pushup, then project upwards while switching hands in mid air. When doing the plyo pushups always absorb the impact at 90 degrees, don’t keep the arms locked out! Video courtesy of TestosteroneNation.
3-6-9-9-6-3
Ring Dip
Plyo Push Up (45/25)
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Xtra Work:
3 Rounds:
30 Banded Face Pulls
Max Effort strict Pull-Ups
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Homework (done on your own outside of class):
Video courtesy of Mobility WOD.
2 min door way stretch
5 way shoulder
(overhead lat; overhead front rack; palm up/turn away; palm up/across body; banded bully)
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CrossFit Team Offutt Tactical Fitness 