Archive for September 13, 2012

Friday 20120914 Open Workout

Posted: September 13, 2012 by totactfit01 in Uncategorized

MAKE SURE YOU ARE UP AT FIT2FIGHT NO LATER THAN 0730 THIS SATURDAY FOR THE THROWDOWN!  LET’S HAVE SOME FUN!

Skill:

3 Rounds:
5 reps of  10 second Hollow body Pushup Hold, rolling into somersault
10 reps of Strict Chest2Bar Chin ups
3 reps of Tripod/Headstand into Handstand

Videos courtesy of Gymnastics WOD.  In this video, Carl describes the idea head position to maintain a handstand where you can get a visual cue to maintain balance and direction, without compromising the neutral head and neck positions.

In this video, Carl describes the idea head position to hold a head stand where the neck is aligned with the body as a system.  Once you are comfortable with your head position in this tripod/head stand hold in a globally flexed position, then it becomes easier to transition to neutral and globally extended positions that you find in straight-body headstands and hand stands.

WOD:

3 Rounds:
3min Max Distance Row (m)
*Rest 2min between attempts

Post highest distance covered in one attempt to comments/www.logwod.com

Cash Out:

10 Perfect Unbroken Wall Balls (20/14)

Pic courtesy of CrossFit Games 2012.  Been wanting to watch the Games on ESPN2 but not sure of when?  Click on the pic for the schedule.