Archive for December 16, 2012

Monday 20121217 Open Workout

Posted: December 16, 2012 by totactfit01 in Uncategorized


Front Squat-  3×5 @ 85% of your 1RM

15 minutes to finish all 3 sets.

Post weight used to comments/

If you do not have an established 1RM, use the warm up to find a weight that is heavy, but you can handle for 5 reps.  Use that weight or slightly higher for all 3 sets.

Video courtesy of Paradiso CrossFit.  During today’s warm up we’ll take some time to mash the triceps.  Some folks may be confused on how to do this.  Watch this video to understand the technique we’ll use today


4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Post time to comments/

Video courtesy of AMovements.  With the burpee box jump, you only have to step back far enough that you clear the box when you go down for the burpee.  Don’t want you clipping your head on a box.

Extra Credit:

5 sets of max rep ring pull ups w/false grip

Rest as needed

Cash Out:

3 sets of Glute Ham Raise 8-10 reps (use bands if needed)

triple bar

Request from TOTF coaching staff – Dear Santa, We would love to have a triple bar on our pull up rig to make more room for folks to do pull ups and to do bar muscle ups.  We’d really like one with a textured coating so they would NOT need chalk or tape.  All of the TOTF athletes have been so good this year and we, the coaches think they deserve this.  Hope this gets to you before Christmas.  //signed// your TOTF coaches

Response from Santa – “Dear TOTF coaches.  I reviewed your athletes and you have a majority on the good list, so I don’t see why we can’t accommodate your request.  To avoid a hold up at the Offutt Front Gate, I decided to drop it off early.  Just remind your folks use of tape or chalk will result in an automatic spot on the Naughty list.  Merry Christmas!  //signed// Santa