Archive for April 29, 2012

Monday 20120430 Open Workout

Posted: April 29, 2012 by totactfit01 in Uncategorized


Bottom of Squat Position

Video courtesy of Mobility WOD.  One of the areas people lose their positioning on the squat is at the bottom.  This drill will help that problem.  Hold the bottom for 3 minutes.  Follwed by…


Work on 3RM on Back Squat.

After 2 sets of 15 with an empty bar, go 7, 5, 5, 3, 3, 3.  Increasing weight each set.



15x 90%(3RM) BS

Farmers/Object Walk 400m @ 1.5/1  Pood or 45/25 # Bumper Plate.  Carry one in each hand

80 Iron Mikes (alternating jumping lunges)

Video courtesy of Hyperstrike.  Good illustration of Iron Mikes

15 minute cutoff

Record time/thoughts to Comments/

Extra Credit (for the more advanced, but anyone can try!) – 25 GHD’s

Cash Out:

Couch/Band Stretch. 2 min ea for ea leg

The CrossFit Regional Season has begun!  For coverage go here