Archive for April 16, 2012

Tuesday 20120417 Open Workout

Posted: April 16, 2012 by totactfit01 in Uncategorized


5 minutes of Double Under Practice

Video courtesy of CrossFit Park City.  Notice Chris Spealer keeps his shoulders nice and relaxed during the double unders.  This really becomes important when you are doing a WOD where the exercise before you do double unders taxes the shoulder/chest area like…

Hand Release push ups

Keep your core tight all through the movement.  This will enable you to avoid having your body bow during the push up.


5 Rounds For Time:

  • 15 Hand Release Push ups
  • 30 Double Unders
  • 50 yd Bear Crawl

For double unders, remember the skill you just covered.  Stay FOCUSED and in the zone!  The push ups are going to make your shoulders and chest sore, so, let them relax during DUs by keeping all the motion in the wrist, not the shoulder.  Also, putting the bottom of the rope handle in the middle of your palm will help keep the spinning motion in the wrist, and keep the hands in front of you, not behind you.

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Cash Out:

Partner Chest Stretch (Arms behind back)

Lat Stretch

Coaches Mieke and Bridgett rocking out one of the WODs during the Level One Cert last week.  These ladies are a great example of the awesome people we have here, both as coaches and as members.  I salute you both!