Clock will be continuous. Once you finish, look up at the clock and start back up 3:30 later.
Goal: Don’t let your time slow more than 10 seconds each attempt. So, if your 1st 500 time is 1:45, then the next three rounds should not go longer than 1:55 each. Who’s going to improve every round? Oh yeah, I just threw down the challenge! 🙂
Record fastest time to www.logwod.com /Put splits and thought to comments
Cash Out:
Lat band stretch, 2 min ea side
Roll out hamstring, 2 min ea
A look at the new March On-Ramp class getting warmed up. If you see them after class in the AM, give ’em some love!
Welcome to a new month of programming! Please become VERY familiar with the below stretch sequence, courtesy of Mobility WOD. You will be seeing this in EVERY warm up this month. Your squat will improve dramatically from this!
Strength:
Squat 3×5@80% of 1RM
6 min clock per set
You must hit full depth on these. Image courtesy of Coach Rip. A goes below B
You have 6 minutes per set, so don’t rush! Use proper set up, use a deliberate pace, ensure hip drive each time you come up.
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
Additional Notes
Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.
Equipment
To complete this workout you will need:
One barbell
Collars
Plates to load to the appropriate weights for your gender and age group
Video Submission Standards
Prior to starting, film the plates and barbell to be used so that the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the barbell is locked out overhead on each rep. Sample here…
In our fight to get a good muscleup, the negative is often forgotten.
The negative muscle-up will help you develop and the build the necessary stability and strength needed for this challenging exercise.
Courtesy of CoachDos.com
WOD:
Press
5,3,1,5,3,1,5,3,15,3,1,5,3,1
Each set is performed on the minute:
5’s loaded at 70% of 1RM,
Add 5-10 for 3
Add another 5-10 for singles
So, first minute, set of 5, rest of that mnute will be used adding weight and resting. Start of minute 2, set of 3,start of minute 3, do 1 rep with 5-10 pounds more than last set. Then, start of minute 4 back to 70% for 5, ect…..
This will serve as our warmup for part of what you will be doing in the WOD. Work on the correct positioning. Are you elbows high, wrists straight when you come off the rack? Do you make an adequate shelf on the BOTTOM of you traps? How’s your lumbar curve? Do you breath correctly? Do you hit full depth?Do you initiate hip drive on the way up? All these questions and more will be answered during this area. Check out this vid, courtesy of Coach Rip…
One of our own, Brooke Bynum knocking out WOD 1 of the CrossFit Open.
For those who haven’t heard, we can now validate Open WOD scores. Judging will be handled by Coach Dave and Coach Marco. More details to come next week!
Complete as many reps as possible in 7 minutes of:
Burpees
Video courtesy of CrossFit.com and Games.crossfit.com
Movement Standards
Burpee At the bottom position, the Athlete’s chest and hips must touch the ground.
At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
For those wanting to record your WOD for submission for the Open…
Video Submission Standards
All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete’s max reach. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that the hips and chest are touching the ground at the bottom position and the hands can be see touching the target.
For more details and a link to a example of a valid video submission link, read this.
Also, the pdf has a score card with it. Do us, the coaches a favor and print one out if you can. If not, we will try to have extras.
If you want your workout recorded for submission, we ask you to please bring in something to record the WOD with. If you do not have anything to record with, the coaching staff will do its best to have extra recording equipment.
We plan on running at least two heats, as this will ensure EVERYONE has someone to count their reps.
CrossFit Team Offutt Tactical Fitness 