Tuesday 20120410 Open Workout

Posted: April 9, 2012 by totactfit01 in Uncategorized
0

IMPORTANT ANNOUNCEMENT:

The class schedule for Wednesday and Thursday will be the following…

Wed- 0600 Open Class, 0700 On-ramp, there will be NO 1700 class
Thur- 0600 Open Class, there will be NO 1200 or 1700 class
This is ONLY for this week to accommodate the CF Level One Certification taking place in the TactFit area on Wed-Thur.

 

Skill:

Roll out back on roller for 2min

Super Squat Hip Sequence.

Work hip and ankle mobility. It’s really important to have a good range of motion, especially when actively diving under the bar and performing a weighted squat.  Why are we worrying about that?…..

Work Hang Squat Clean technique for 5 minutes

Video courtesy of Northstate CrossFit.  As Jonathan Jorgensen states in the video, for the hang, the bar starts above your knees.  We will emphasize getting a shallow dip, into a quick drive to fully extend the hips and get a high shrug to move the bar upwards as quick and as powerfully as possible.  From there, you will pull yourself under the bar, dropping into a full front squat position to catch the bar.  Remember, elbows high!  From there, stand back up with the bar in the rack position.

A big thought to remember today is, “Pull yourself under the bar, not the bar to you.”  The quicker you get under the bar, the more efficient this move becomes.

WOD:

4 Rounds For Time:

Run 400m

25 Hang Squat Cleans (95/65)

Post time/thoughts to comments/www.logwod.com

Cash Out:

2 minutes of Wall sit – Keep you back against a wall, legs stay at a perpect 90 degree angle.

Leave a comment