Archive for July 19, 2012

Friday 20120720 Open Workout

Posted: July 19, 2012 by totactfit01 in Uncategorized


Double Under Review

Video courtesy of CrossFit Park City.  CrossFit Games legend, Chris Spealler going over double unders.  Really focus on keeping your midline stabilization (tight core) throughout the move.  When you set up, notice the mat you are standing on.  Your goal is NOT to go outside that mat.  So, jump up, not left or right, not forward or back, but straight up. Relax the arms and keep the elbows close so your rotation will come from the wrists.

Hand Stand Push Up review

Video courtesy of CrossFit HQ.  Once again Chris going over HSPU efficiency.  Your arm position through the motion should mimic that of a shoulder press.  For this to happen, notice how Matt Chan corrects an athlete’s hand position to better use the shoulder and triceps.


5 RFT:

5 Handstand push up

10 Thruster 95/65

20 Double Unders


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Cash Out:

3 Kipping HSPU unbroken (not falling off the wall)

Picture courtesy of 55th Force Support Squadron.  This is the cover of the latest issue of Offutt Beaten Path.  Thank you FSS and PA for coming in and catching some of our newest athletes at work and at play.  And special thank you to Maj Jason Howell for writing the article  inside.  Want to read it?  Pick a copy up at the Fitness Center Entrance or anywhere else the Offutt Beaten Path magazine is located on base.