Archive for July 8, 2013

Tuesday 20130709 Open Workout

Posted: July 8, 2013 by totactfit01 in Uncategorized

S/S/S:

MOVEMENT PREP

Front Rack Mobility: Super Rack Position

Video courtesy of Paradiso CrossFit

 

Squat Mobility: Banded Olympic Wall Squat

Video courtesy of Jameson Wolff Fitness Systems

 

Overhead Mobility:

Video courtesy of CrossFit Eclipse

 

all these to get ready for….

Fran Glassman

Coach Glassman couldn’t have said it better…

 

 

WOD:

“Fran”

21-15-9:

Thrusters (95/65)

Pull ups

 

 

10 Minute Time Limit

 

Post Time to Comments/LogWOD

 

For those who don’t know, this is one of the staple CrossFit WODs.  Your Fran time is the CrossFit equivalent to “How much you bench?”  The last time we did this one was 28Sept2012 (click here for a refresher)

It is imperative that you record your time.  Not just for tracking your progress, but also for another WOD coming up this week.  Which WOD, you ask?  Keep coming this week and you’ll see…

 

 

Cash Out:

Couch Stretch – 3 min per side

 

 

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

Elizabeth:

21-15-9

Power Clean (135/95)

Ring Dips