Archive for May 18, 2012

Saturday 20120519 Open Workout

Posted: May 18, 2012 by totactfit01 in Uncategorized

TEAM WOD!

Coach Andrea (or as I call her, Col Tullos) will be running a Team WOD at 0900 in the TactFit Area.  Come out and have some fun!

“HOW TO MAKE A MAN (OR WOMAN)”

In teams of 2, one partner working at a time – each partner does…

10 Man Makers (MM) – do a pushup with dumbbells in each hand, at the top of the pushup do a one arm row with dumbbell on right hand, do a pushup, then at the top do a one arm row with left hand.  (Dumbbell weight- 30/15, unless under 2 months exp, then 15/5)

30 KB swings (1.5pd /1pd, unless under 2 months experience, then use 1pd/.5pd)

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

 

10 MM

30 Double Unders

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

 

10 MM

30 GHD’s (for under 2 months exp, sit-ups)

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

 

10 MM

30 Hang squat cleans 135/95 (under 2 months exp. 65/35)

400 m run – Both partners must finish the above movements before starting the run.  Both partners run together

Record team time as well as team member names/thoughts to comments

For the clean, click the below link for a demo video, courtesy of catalystathletics.com

exercise.php?exerciseID=68

Hang refers to the starting position – with feet hip width apart, lumbar curve locked in, overhand HOOK grip just outside thighs, slightly bend at the knees and hip – then violently/explosively hip extension (think Jump) keeping the bar as close to the body as possible – shrugging and pull your body completely under the bar as you quickly rotate your elbows forward catching the bar in the rack position and full squat then stand and repeat
Courtesy of CrossFitMT

 

 

 

The under 2 months numbers are to help those who have not become very proficient at these moves do them safely, but intensely.  If you have under 2 months experience with CrossFit, but feel you can handle the RX’d weights, talk to the coach when you get there.

 

What better way to enjoy the weekend than to have a great workout with a partner?!  Learn good teamwork and get a good sweatCAN!