Archive for May 20, 2012

Monday 20120521 Open Workout

Posted: May 20, 2012 by totactfit01 in Uncategorized

Skill:

Curtis P’s –

Video courtesy of SealFit.com  Curtis P’s are a combo of a power clean into a lunge with bar in front squat.  Lunge left leg then right.  Finish it off with a push press.

WOD:

For Time:                             

 50 Curtis P’s   @ 75/35

25 Box Jumps (24/20)

50 Wall Balls (20/14)

25 Ball Slams (25/12)

18 Min Cutoff

Record time to comments/www.logwod.com

Video courtesy of CrossFit .com     Things to remember about ball slams.

Keep lumbar curve throughout the movement, don’t let shoulders slump forward.

Keep feet firmly planted.  Don’t come up on toes when you slam down.

Ensure you get full extension of both hips and shoulders (active shoulder position) at the top of the motion, and SLAM the ball down to the ground, don’t just drop it.

Catch the ball at the bottom of your squat on the ball’s first bounce.

Cash Out:

Couch Stretch – 2 min per side