Archive for January 10, 2013

Friday 20130111 Open Workout

Posted: January 10, 2013 by totactfit01 in Uncategorized


Front Squat 3×3 @80% of 1RM

Set starts every 90 seconds (stretch triceps in between sets)

Post weight used to comment/LogWOD

In continuing with a look back on proper set up, execution and points of performance, let’s look at the Front Squat

• Stance = shoulder Width
• Full extension at hips and knees
• Bar “racked” on the shoulders (create a shelf with the
shoulders for bar to sit on), hands outside shoulders,
loose fingertip grip.
• Elbows high, upper arm parallel to the ground.
• Weight on heels
• Lumbar curve maintained
Chest up
Elbows high; arms stay parallel to the ground throughout
the whole movement
• Butt travels back and down
• Bottom of squat is below parallel (hip crease is below
the top of the kneecap)
• Knees track parallel to feet
• Return to full extension at the hips and knees to complete
the move
• Head position is neutral

• Bar racked properly: elbows high, hands just outside
shoulders, bar rests on shoulders with a loose
fingertip grip
Elbows high throughout the movement

Partner WOD:

“Row Me Matery Row”

4 Rounds For Time:

Partner 1 – Row 250m

Partner 2 – 10 Wall Balls (20/14),  10 Ball Slams (any spare time, rest)


Post time to comments/LogWOD

Video Courtesy of Again Faster.  Quick review of the proper technique for Ball Slams.  Today’s WOD will give your hips and incredible workout.  We go from two motions that use a ton of quick hip extension (opening the hip) and then one move with quick hip flexion (closing the hip).  Why is this important?  Stronger hip flexion and extension will allow you to move more weight quickly in just about every lift we do and make every move we do better. 

Extra Credit:

100 Alternating One Arm KB Snatches (1.5/1pd)

Video courtesy of Rogue Fitness.  Matt Chan demonstrates the one arm kettlebell snatch at Rogue HQ

Cash Out:

Glute Ham Raises 5 sets of 10