Archive for April 23, 2012

Tuesday 20120424 Open Workout

Posted: April 23, 2012 by totactfit01 in Uncategorized

 Hip and Ankle mobility.

  • Perform the ankle mobility by tying a band around a squat rack, putting it around your ankle, move banded foot out from rack for tension on the band. Squat down and move knee around, taking that banded ankle through a dynamic range of motion.

To illustrate, video courtesy of Mobility WOD.  Just watch the first 2 and a half minutes for the band stretchUnlike what Kelly does on the video, we can use the rig to anchor down our bands.  No broken doors, right?  Either pair up to hold the foot down, or do it on your own.  Do two minutes each side.  Make sure you do a squat test before, after one leg, and after two legs.

This will lead right to our skill work of……


Back Squat Technique

  • Shoulder width stance, Hips back, heel planted, knees track with the toes, feel like you’re contracting the hamstrings when coming down, Drive through the heels, chest up, Head neutral.


3 Rounds For Time:

5 Back Squat (225/135)

10 Burpees

15 Round offs/ Cartwheels

20 Sit ups

Post time/thoughts to comments/

Cash Out:

Stretch out hips and regain sense of balance

Great shot of our most recent on-ramp graduates.  Watch out for these beasts! (and I mean beast in the nicest way possible)