Friday 20120810 Open Workout

Posted: August 9, 2012 by totactfit01 in Uncategorized

Strength:

Front Squat:

    5,          5,        5+(meaning hit 5 and then go until you can’t go no more!)

(65%), (75%), (85%)

% of 1RM

Post total reps of last set to comments/www.logwod.com

Video courtesy of CrossFit HQ.  notice the differences in the Good and the Bad techniques.  Biggest keys will be keeping elbows high through the whole movement (this will help maintain the lumbar curve and avoid back rounding), Push the knees out both on the way down and up in the squat.  Don’t let those knees cave in!

WOD:

5RFT:

12 Box Jumps (24”/20”)

9 Ring Push Ups

6 Chest To Bar Pull-ups

3 Handstand Push Ups

Post time to comments/www.logwod.com

Cash Out:

Lat Stretch

Roll out anterior Legs

This is a perfect time to take advantage of the Mobility WOD posters up on the Plexiglas in the TactFit area.  Find one stretch per area listed above and spend two minutes per side.

Speaking of Mobility WOD, interesting article on whether or not to ice sore muscles.  Do you agree?  Disagree?  Post thoughts to comments.  Let’s get some discussion going!

http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html

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Comments
  1. jp says:

    14:00 on the MetCon using two abmats for the HSPU otherwise Rx
    Front Squats were 95#, 125#, 145# @7

    jp

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