Archive for July 28, 2013

Monday 20130729 Open Workout

Posted: July 28, 2013 by totactfit01 in Uncategorized

2013 hacks pack ute2013 rich and sam

Pics courtesy of The CrossFit Games

Big Congrats to Rich Froning, Sam Briggs, and Team Hack’s Pack UTE on their wins at the 2013 CrossFit Games.  Training for the 2014 Games starts now….





2×5, Last set to failure;

Use 70% of 1RM or 80% of 5RM

Post reps of last set to Comment/LogWOD.  Post weight used to comments


If you look back, we established our 5RM on deadift on 19 Jul (click here), and on 28June, we did the CrossFit Total (click here), where a good amount of you set your 1RM on deadlift.


For the second round, failure does NOT mean keep going with bad form.  When your position breaks down, you’re done.  If the bar stays on the ground longer than 1 second between reps, you’re done.  The point of the last round is to push the you to maintain good form under load as long as possible.  Once limit is reached, drop the bar.




For Time:

4 x Power Clean (135/95)

8 Box Jumps 30”/ 24”

4 x Power Clean (145/105)

8 Box Jumps 30”/24”

4 x Power Clean (155/115)

8 Box Jumps 30″/24″

4 x Power Clean (165/125)

8 Box Jumps 30”/ 24”


* Only rest is when adding plates

Post time to Comments/LogWOD


The goal is to increase weight each round and successfully complete the reps.  As stated above, only rest is when you add weight.  Once weight is back on, pick up the bar. With form, make sure you correctly land in the receive position.  If you land with legs spread, knees bending in, ribs sticking out, you are wrong.  Before the WOD begins, each athlete must demonstrate to the coach that you can land successfully with their starting weight.  Also, FAST ELBOW WHIP!


Cash Out:

Hamstring Stretch

Videos courtesy of Mobility WOD.  Do the first drill for 2 minutes then….

2 more minutes at least


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

Beginner) 3x 1Min Superman Holds

Video courtesy of All Access FA

Intermediate) Reverse Hyperextension –  4×12 with a light Weight