Archive for September 24, 2013

Wednesday 20130925 Open Workout

Posted: September 24, 2013 by totactfit01 in Uncategorized
Salt at Hammer DownThe TOTF colors keep flying at more and more spots!  Salt representing at Hammer Down CrossFit



If you missed Tuesday, Complete the S/S/S part (Power Snatch.  Click here for a refresher), Otherwise…


Every Minute On the Minute for 8 Minutes:

2 Weighted Pull-up heaviest weight possible



“Running, mixed-up Annie”

200M Run, 50 Double Unders, 10 Sit Ups
200M Run, 40 DUs, 20 Sit Ups
200M Run, 30 DUs, 30 Sit Ups
200M Run, 20 DUs, 40 Sit Ups
200M Run, 10 DUs, 50 Sit Ups

Post time to Comments/LogWOD


X-tra Work:

3xMax Plank Hold

plank done rightphoto courtesy of  Points of performance for the plank:

-Palms flat on the ground.  Balling your hands in fists only makes you more tense than you need to, which will lead to you tiring out faster.

-Head neutral position

-Straight line from your shoulders to your toes.  Don’t let you hips sag but also don;t stick your butt in the air

-Actively try to pull your elbows to your toes.  This will engage your back and make this move more effective

Homework (done outside of class on your own):

Rest/ work on mobility