Archive for September 17, 2012

Tuesday 20120918 Open Workout

Posted: September 17, 2012 by totactfit01 in Uncategorized
0

Skill:

3 Rounds:

5 Ring Dive Bomber Pushups

Video courtesy of Grant Lofthouse.  Set feet on plates and rings low enough to be even with plates

30 sec L-sit from Pull-up bar (see pic)

Pic courtesy of CrossFit Local

8-10 Situp-Squats

(just what it sounds like, start with legs bent, feet on the ground, do a sit up and at the top of the sit up, keep coming up until you are at the bottom of a squat.  Stand all the way up, then go back down in a squat, but continue down to the ground, back into a sit up)

WOD:

“Sweating on the Green”
4 Rounds For Time:
100m Waiter Carry (25/10)
100m Bumper Carry (25/10) – like a farmer’s carry but you will only hold the plate with your fingers
20m Sledge Slamball (20/12)

Video courtesy of CrossFit Team USA.  This is the basic concept of the waiter carry, but instead of a dumbbell, you will hold either a 25 or 10# plate overhead.

For the Waiter Carry and Bumper Carry, you will walk to the 10oM turnaround point (it’s 50M away, go figure) and then walk back.

For the Sledge Slamball, you will take a slam ball, line it up on the straight edge of one of the mats.  You will hit it with the sledge hammer just like a chip shot in golf, or watch at the 4:30 mark of the video below (courtesy of CrossFit HQ), for the first part of the Double Banger WOD from the CrossFit Games this year.  You could either use a lot of hip and hit it further, or use more arms and do little fast shots.  Find what works best and is most efficient.  After you watch the technique, watch the rest of the vid to watch Omaha’s own Kyle Kasperbauer win not only this heat, but the event.

You will hit the slam ball down a total of 5 and a half mat lengths (going on the long edge) and 5 and a half back for the full 20M.

Post time to comments/www.logwod.com

Cash Out:

Max Rep: Strict HandStand Push Ups (HSPU)

Rest 2min

Max Rep: Kipping HSPU

Ladies and gentleman, you are looking at the 2024 CrossFit Games champ! 🙂  Ava with some pretty darn good technique on a kipping HandStand Push Up.  She had a blast watching the ThrowDown at Fit2Fight this past weekend.  Local competitions are a great way to enjoy the community aspect of CrossFit and push yourself further than you thought you could.  When we have one out here, I would love to see as many folks there as possible.  More info on that to come….