Archive for September 12, 2013

Friday the 13th Open Workout

Posted: September 12, 2013 by totactfit01 in Uncategorized
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Friday the 13thpic courtesy of Rogue Fitness

 

Be Careful Out There Today Folks

 

S/S/S:

Deadlift

5 @ 75% of 3RM

3 @ 80%

2 @ 85%

1 set Max Reps @ 90%

 

Post reps of last set to Comments/LogWOD

 

Post weights of all sets to Comments section on LogWOD

We established our deadlift 3RM on 6Sept (click here for a refresher).  If you were not here, you will set your 3RM today

 

 

WOD:

12 Min AMRAP:

100M Run

5 Chest2Bar Pull-ups

10 Overhead Squats (115/85)

Post Rounds completed to Comments/LogWOD

 

Video courtesy of Gymnastics WOD.  Carl Paoli released ths back when The CrossFit Open 13.5 WOD came out.  His points of performance still ring true for you today with the Chest2Bar Pull ups.  He talks about key cues and tips to make sure that every rep you do counts. For the newer athletes who are looking for their first chest-to-bar pull up, there are important positions to keep in mind for your head and elbows at the end of your pull to be successful. Carl also talks about kipping variations, including a knee-drive/tuck up like a kipping dip that might help you get in a single or few

 

X-tra Work:

Beginner) Reverse Hyper-extensions : 3×12

 

Intermediate) 4 Rounds not for time:

15 Banded good mornings

10 GHD’s

 

 

Home Work (Done on your own, outside of class time):

Roll out Posterior Chain for at least 5 minutes

 

 

DO NOT Forget, Wednesday, there will be a coaches and athletes’ meeting at 1830 in the TactFit area.  All are welcomed to attend.  We will be going over details for the 2014 TactFit Games.  BE THERE!