CrossFit Team Offutt Tactical Fitness

Congrats to our latest On-Ramp grads!  Show them some love in the Open classes!

 

 

S/S/S:

Press – 3×5

Add 5lbs from last press workout (12 May)

 

Post weight used to Comments/LogWOD

Sets start every 2 minutes.

 

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WOD:

For Time:

800M Run

25 Double Unders

400M Run

50 Double Unders

200M Run

100 Double Unders

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Post time to Comments/LogWOD

Video courtesy of CrossFit Park City.  South West Region competitor (and multi-time Games Athlete, who just qualified for the 2014 CrossFit Games!) Chris Spealler going over tips for successful Double Unders.  Don’t wait for these to show up in the WOD to start practicing them.. Do them daily.  A lot of the moves we do can be described as “perishable skills“, meaning, if you don’t continually practice them, your technique can suffer

 

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X-tra:

Band Resisted Chin-ups

8 Rounds: Every 30 seconds complete 3-10 reps

 

For Band Resisted chins, loop a resistance band through one or two HEAVY kettlebells, or dumbbells (heavy enough to stay anchored on the floor.  Then put the band around the hips, get up on the pull up bar and do chin ups.

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Homework (Done on your own outside of class):

Couch Stretch – 2×30 seconds per leg

Roll out calves and IT band