Archive for September 20, 2012

Friday 20120921 Open Workout

Posted: September 20, 2012 by totactfit01 in Uncategorized

SPECIAL ANNOUNCEMENT!  Saturday’s Hero WOD is a special one that a member of STRATCOM has a personal tie with.  Please come out and do this one in honor of the fallen.


Muscle Snatch:
5sets of 3reps @ 55% of 1RM
Sets start every 2 minutes

Video courtesy of CrossFit Journal.  In this video filmed at a CrossFit Competitors Course at CrossFit Park City, Eric O’Connor and Chris Spealler show how to use the snatch in workouts that test speed and conditioning rather than just max strength and power.

The muscle-snatch technique is a great way to cycle reps quickly, and the bar path should still be very tight to the body. Loopy bar paths are inefficient and undesirable—just as they are in the full squat snatch performed on a platform. O’Connor also covers the return to the ground, which is where you can greatly increase the cycle time by actively pulling the bar down for touch-and-go reps.


3 Rounds For Time:
20 Pull ups
15 Pistols (alternating)
10 Sit Ups

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Video courtesy of Gymnastics WOD.  Carl going over a great point on body control for pistols.  For those struggling with pistols, this trick to avoid internal hip rotation may help you get down into a full pistol better.

Cash Out:

5 Burpee Muscle Ups or… 5 Burpee Pull-ups + 5 Burpee Ring Dips

Head over to the front desk at the Field House for one of our new CrossFit Team Offutt Tactical Fitness shirts!  The folks at RokFit did an awesome job!  Show your love.  Wear the colors!