Monday 20130701 Open Workout

Posted: June 30, 2013 by totactfit01 in Uncategorized

Kyle OH

Congrats to TOTF Athlete/Shadow Coach Kyle Gundrum on making Technical Sergeant.  Well deserved!

Schedule note:  Due to down days this week, we will run one session per day July 4th-6th.



This week we will be working some dumbbell variations in our S/S/S Piece.  Next week kicks off our next Absolute Strength cycle.


Dumbbell Press 4×6 @ 75% of 1RM

(split your 75% over two DBs)


Post weight used to Comments/LogWOD


For dumbbells, keep your arm position the same as you would for a barbell press.  Elbows down and in front at the bottom, arms locked out and head through at the top.




“High in the Sky”
15min AMRAP:
Run 400m
3 Muscle Up Dip Blasters (1MU + 3Dips)
10 Overhead Squats (95/65)


Post rounds completed to Comments/LogWOD

Video courtesy of CrossFit HorsePower.  Southern California Region competitor Andrea Ager demonstrating the Muscle Up Dip Blaster.



Cash Out:

Mash and Stretch Triceps & Shoulders – 3 minutes per area



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

DB Turkish Get Ups:

3×5 per side

Increase weight per round

3Rounds For Time:

500M Row

15 Burpees over rower

  1. Stacie says:

    I’m new to crossfit and just completed the on-ramp program. I’m still in the process of learning some of the language. Looking at this page, I’m not sure what some of the Acronyms stand for or the language used. I tried searching on google, but was unsuccesful. Can someone help with translation?
    (S/S/S: Dumbbell Press 4×6 @ 75% of 1RM (split your 75% over two DBs)) Also, is everthying listed on this page part of the workout for this day and what we should complete?

    Thank you,


    • totactfit01 says:

      Hi Stacie! Sorry, the “S/S/S” stands for “Strength/Skill/Sport”. This is the first part of the class after warm up. We use this time to work on either a Strength piece, a Skill, or a Sport.
      “1RM” stands for 1-rep max. This is the heaviset wieght you can perform for a single rep int he given movement..
      “4×6” 4 sets of 6 reps.
      DB = Dumbbell(s)

      Let me know if you have any other questions.
      Coach D

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