Archive for May 28, 2012

Tuesday 20120529 Open Workout

Posted: May 28, 2012 by totactfit01 in Uncategorized

DON’T FORGET, THERE WILL BE AN 0600 CLASS TODAY!

Strength:

Bench Press

5-5-5+

Warmup with bar.  Start with 10 reps of a light weight then move up about 10-20lbs for medium set of 7.  Then choose a weight you can complete 5 challenging reps for 2 sets.  Use the same weight for the final set and go until failure.  Go all out!  Also, during the sets of 5, start sets every 2.5 minutes.

Record weight used for sets of 5 to www.logwod.com

WOD:

Tabata:

Squats/Butterfly Situps

Record total reps to www.logwod.com

followed by…

4x100m sprints

The time it takes you to walk back to the start line will be your rest.

Post fastest time to www.logwod.com

Extra Credit:

Find 1RM Overhead Squat

Cash Out:

Work on butterfly pullup technique

Video courtesy of CrossFit Park City.  Good transitions from Games legend Chris Spealler.  Take a few minutes and see which progression you can successfully complete.  See how far you can get!

Also, don’t forget…

We will be running a Special 5 day Strength and Conditioning Mini Camp 11-15 June.  It will consist of two-a-day training at 0800 and 1600 each day, and then a special three-a-day on Friday (0800-1200-1600).  All Mini Camp sessions will be 1 hour in length will include a warmup associated with the activity of the day, a Strength/Skill training session that includes specific instruction (will teach squat, deadlift, power clean, press, bench press), speed work, footwork, balance work, and conditioning drills, warm down stretch.