Archive for May 30, 2013

Friday 20130531 Open Workout

Posted: May 30, 2013 by totactfit01 in Uncategorized


Well Homar, it’s partially Paleo 🙂

TOTF’s own Homar Sanchez will be putting on E-5 Friday in front of USSTRATCOM HQ (by the missiles) at 1000.  Would love to see a big TactFit showing one of our current shadow coaches and all around great guy!




Hang Snatch
6×1 @ 70%

Sets start on the minute

Post weight used to Comments/LogWOD

Video courtesy of Rogue Fitness.  Matt Chan demonstrating the Hang Snatch.  Stand all the way up with the weight with hands in snatch grip.  Keep shoulders tensed as to not let them roll forward.  Bend at the waist, push the hips back, let the bar come to the top of the thighs (this will load up the glutes and hamstrings), then explode up, hit triple extension (hips,knees, ankles) and drop yourself under the bar to land in an overhead squat.




For Time:

400M Walking Lunge

Post time to Comments/LogWOD

Video courtesy of CrossFit HQ.  Some good pointers on proper lunge technique.  The good news, you won;t be using any weight.  The even better news?  YOu get to do 400M!



Cash Out:

-Couch Stretch x4 min per leg
-Mash Hamstring x3 min per leg

After the lunges, trust me, you’ll need it!



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

3 Rounds for Quality:
Overhead Squat x5 @ 60% of Snatch
10 Pull-ups
15 Box Jumps 30”/24”

Video courtesy of gymnastics WOD.  I know you’ve seen this one before, but anytime we have high box jumps, this lesson is always good to go back through.