Thursday 20130131 Open Workout

Posted: January 30, 2013 by totactfit01 in Uncategorized

CF_Games-2013

The 2013 CrossFit Games are coming!  Register NOW for the Open.  The world-wide Open will run from March 6th through April 7th.  A new workout will be released each week.  As an official Affiliate, we, TOTF, will be able to validate scores for all athletes who register.  Test yourself against the rest of the world.  What do you have to lose?  You’ll be in here doing the WOD anyway, so might as well make it count.  Take the first step and click on the picture to go to the registration page.  Should be up today, but if there is no registration button to click on, come back to it later.  Let’s get all TactFitters registered!

CAN!

back to today’s business….

Strength:

High Box Squats 11 sets of 2 @110% of 1RM

Set starts every 90 seconds

Post weight used to comments/LogWOD

Video courtesy of Elite FTS.  Dave Tate going over the finer points of high box squat.  As you can see by the video, you will be finishing ABOVE normal squat depth (not going to where crease of the hip is below the knee).
Things to remember when doing this type of squat…

-Feet will be wider than shoulder width.   

-Ensure you turn the knees out (watch the demo in the video).  Force them to stay going out through the WHOLE movement.

-Butt goes back and keeps going back through the downward movement.  Your knees should be even with your ankle at the bottom position.

-Come straight up (Chest UP!) on the upward movement.  DON’t let the bar come forward.

WOD:

“Jump of the Centum”

On the Min:
5 Kettle Bell Swings (1.5/1)
*Max Box Jumps (24/20)

*Time stops when you’ve completed 100 Box Jumps

Post time to comments/LogWOD

Centum – Latin for “100”.  So, at the top of every minute, do 5 KB swings, then get as many box jumps in before the top of the next minute.

Cash Out:

3 sets of 10 Reverse Hypers

Assistance Work (done on your own time):

5 Rounds not for time:

10 ring dips

10 double unders

Comments
  1. […] time we did this was 31Jan2013.  Click here for a reminder.  If you were here that day, try moving up the weight you used by 5-10 […]

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