Archive for April 11, 2012

Thursday 20120412 Open Workout

Posted: April 11, 2012 by totactfit01 in Uncategorized


Hand Positioning for Push Ups

Practice Medball cleans for 2 min

Courtesy of CrossFit HQ.  Coach Glassman giving some great instruction on the medball clean.  During the med ball practice, pair up with someone.  One person will hold a PVC pipe right in front of your med ball.  You goal is to do the med ball clean without hitting the PVC pipe.  Can you do it?



Row (For meters)

Push ups

Double Unders

Medball cleans

So, Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals will be rowing for meters, the second 8 are push-ups, the third 8 intervals are double unders, and finally, the last 8 intervals are medball cleans. There is no rest between exercises.

Score will be total reps

Score the rowing by meters divided by 4

Post results to comments/

Video courtesy of CrossFit HQ and SICFIT.  Not only is this vid a great look back at some of the top athletes from last year’s CrossFit Games, it shows you that you’re not the only one who gets the pre-WOD jitters.  What is your mental prep before a WOD.  Are you scared?  Nervous? Anxious? Excited?  Need that one last trip to the bathroom?  Put your thoughts to comments.


Cash Out:

Use foam roller to Roll out calves and quad