Archive for January 29, 2013

Wednesday 20130130 Open Workout

Posted: January 29, 2013 by totactfit01 in Uncategorized


Movement prep for…


20min AMRAP:
100m waking lunges
20 Squat Cleans(115/95)
30 Double Unders

Post completed round to comments/LogWOD


Video courtesy of CrossFit HQ.  Coach Bergener going over proper full clean technique.  Couple things to think about today.  As you pull the bar off the ground, maintain that nice, flat back.  Once you hit your contact point, EXPLODE UP!  Open the hips fast and shrug HIGH!  Get the bar airborne so you can then PULL yourself under the bar to catch it at the bottom of a squat.  Don’t forget, quick elbow whip as you pull under the bar so you can created that perfect shelf for the bar to sit on.

Cash Out:

Accumulate 4 minutes of L-Sit Holds (each time you drop, 3 towel pullups)*

*Do towel pull ups after getting total of 4 minutes


Video series courtesy of Gymnastics WOD.  In this series, Coach Carl and Adam “the tall guy” demonstrate the L-Seat progressions. In the first video, Carl helps Adam find his position for the L-Seat and walks through the tucked and 1-leg progressions to build up to a strong hold.


In Part 2, Carl demonstrates a quick drill using bands to help you get into the finishing position and build strength for the hold.


In this video, Carl demonstrates with Adam how you can build up the leg lifts for the L-Seat while seated to focus again on position and increasing stamina in your quads.  Hmmm, if I knew we were doing these after a WOD today, I may come in early and run through these drills on my own.  Just sayin’….


Assistance Work (done on your own time):

4x100m sprints

Rest as needed