Pics courtesy of Rogue Fitness and Hardbody.com
It’s official, Rogue athlete and multi time Games competitor (# 3 in 2012) Kyle Kasperbauer and Gaspari Nutrition athlete and multi time Games competitor Libby Dibiase are both down to be Guest MCs for the Summer Showdown.
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S/S/S:
Beginner: Dead Lift 1×5, 1×5 + @ 75% 1RM
Intermediate: Find Dead Lift 5RM
15 minute time cap
Beginners = 1 year or less CrossFit experience
Intermediate = over a year CrossFit experience
Post weight to comments/ LogWOD
*The + on the second set of. 5 means, you will at least do five reps but once you hit 5 you keep going until you can’t. Push yourself but don’t lose form. If your back is rounded and you’re shooting your butt in the air at the start of the lift, you should have stopped a rep or two ago.
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WOD:
10 min Mobility Work
10 min Pistol Work
Ankle mobility, the 1:43 mark to the end. Video courtesy of 77 Fitness and Performance.
Hip mobility, 3 min per side per move. Video courtesy of Kelly Starrett.
Pistol work. Video courtesy of SergioFact.
https://www.youtube.com/watch?v=FQsdqNs6qEQ
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Xtra:
None
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Homework:
None
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CrossFit Team Offutt Tactical Fitness 