Archive for May 20, 2013

Tuesday 20130521 Open Workout

Posted: May 20, 2013 by totactfit01 in Uncategorized

Schedule Note!  Due to Friday and next Monday being Down Days for the 4-Day Memorial Day weekend, we will only have one class this Friday and next Monday.  Both days will be at 0900.  Please make note.


Handstand Push Up Progression-
3x Max Rep Strict Hand Stand Push Ups

Post total reps to Comments/LogWOD

Put highest round total to comments

Focus here is perfect form for each rep. Have a tight core and recruit as many muscles as possible, you will come into “a loaded position (High torque)” negative, followed by an explosive extension with a distinct lockout. Key point is maintaining that body position and tension while executing the movement, not getting soft.

Video courtesy of CrossFit HQ.  Laurie Galassi going over Strict HSPU progression.  Big take away from here is making that triangle of hands and head at the bottom of the HSPU, and then coming up to actice shoulder (head through) at the top.




Air Squat Jump over the Bar
Squat Cleans (165/115)

Post time to Comments/LogWOD


Video courtesy of Paradiso CrossFit.  Your jumps will be like this except you’ll jump over a bar.  For the squat jump, crease of the hip goes below knee, then in one motion, athlete goes up at fully extends an ankle, knees, hips, and jumps over bar.  No pause between squat and jump. When jumping, feet leave and land at the same time.


Cash Out:

GHD sit ups 3×20

Couch Stretch x3 min per side



Firebreather Piece (Done on your own time outside of class):

Snatch (Full)
Focus = Opening Hips & the Catch
4 Warm up sets,
2×50%, 2x add 5lbs, 2x add 5lbs
2×65%, 2x add 5lbs, 2x add 5lbs
1x 80%, 1x 82%


Hendricks at River North CrossFIt

Coach John Hendricks in the TOTF colors at River North CrossFit.  But,…no Handstand?….have I taught you nothing?…..