Archive for August 29, 2013

Friday 20130830 Open Workout

Posted: August 29, 2013 by totactfit01 in Uncategorized
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SCHEDULE NOTE!  Due to the base down day, we will only have a 1000 class today and a 1000 class on Monday.  Please make note of this.  And don’t forget our WOD/BBQ at the Base Lake, Saturday at 1500!

 

 

S/S/S:

Squat

5×3

Add 5-10lbs to weight used 21 Aug (click here for a refresher) or use 85% of 1RM if this is your first time doing 5×3

 

Post weight used to Comments/LogWOD

 

WOD:

Back in 2012, CrossFit clothing company (and makers of our TOTF shirts) Rokfit put on a Cyber Series Throwdown.  The competition was held worldwide, with those competing sending in videos of them doing the WODs Rokfit set up.  We felt it would be a good time to revisit one of those WODs…

 

Rokfit 2012 Cyber Series WOD #1

For Time:

15-9-6

OHS (135/95)

Burpee Over Bar

 

Post time to Comments/LogWOD

 

 

http://www.youtube.com/watch?v=ExS2fLgK5lA

Video courtesy of RokFit.  As you can see by the video, the standards are, you must get the bar overhead before you begin your squat, so no squat snatching into your first overhead squat from the ground.  For the Overhead Squats, keep the bar locked out overhead and squat down until the crease of your hip is below the knee.  for the Bar Facing Burpees, your chest must touch the ground at the bottom of the burpee, and when jumping over the bar, feet must leave the ground and return to the ground together.

 

 

X-tra Work (Done on your own outside of class time):

Beginner & Intermediate) 3×6 Dumbbell Bulgarian Split Squat *pick a weight that you would fail w/ on 7th rep

Intermediate) 3 x 10 Barbell roll outs

 

Video courtesy of Christian Finn.  Hold the dumbbells, keep shoulders locked back, place one foot on a bench or box behind you, squat down on the other leg until the crease of the hip going below the top of the knee.

 

 

http://www.youtube.com/watch?v=I_QBiFnyB7k

Video courtesy of Jameson Wolfe.  Barbell Roll out

 

 

Cash Out:

Roll out both anterior & posterior legs. At least 30 passes ea. side

tire flipsOur 6AM beasts getting their tire flips on earlier this week.  Who enjoyed using these?  Would you like to see more of these in WODs?  What other  odd objects would you like to see pop up in TOTF WODs?