Archive for October 3, 2013

Friday 20131004 Open Workout

Posted: October 3, 2013 by totactfit01 in Uncategorized

S/S/S:

Clean High Pull 1.1.1.1.1.1

 

Increase weight each set

 

Post heaviest weight used to Comments/LogWOD

Video courtesy of Technique WOD.  Watch up through the 4:30 mark for the info on high pulls.  These move is essential to teach you to get the most power out of the hips to get the bar as high as possible.  Why do we practice these?  So when we do our cleans, we will have the bar as high as we can, giving us time to get under the bar for either a power or full clean.  Also, do NOT start pulling with the arms until your hips, knees, and ankles are fully extended (triple extension).

 

 

WOD:

For Time:

-Cash-in; 400M Run

Then…

-4 Rounds:

  7 Lateral Burpee Over Bar

  4 Power Cleans @ 70% of ending Clean High Pull

-Cash-out; 400M Run

 

 

Post time to Comments/LogWOD

 

 

Video courtesy of CrossFit Artis.  For the lateral burpees, line up on either side of the bar, drop down so your body is parallel with the bar, spring up, hop over the bar, land, repeat the other direction.  Jump and land with feet together.

 

 

X-tra Work:

Beginner) Barbell Shrug 8×3 @ 185/135

Intermediate) Jerk from Rack – find 1 Rep max

 

 

Homework (done on your own outside of class):

Shoulder Flexion Mobility: 3×20 Y’s above head while keeping elbows against wall

 

Games2013_ESPNschedburdenrun_rotator1Photo courtesy of CrossFit Games.  In case you missed watching them live back in July, ESPN is airing the events from the 2013 CrossFit Games.  Click on the picture to go the the Games website for the schedule and times ESPN and ESPN2 will be airing it.