Archive for October 8, 2013

Wednesday 20131009 Open Workout

Posted: October 8, 2013 by totactfit01 in Uncategorized
EugeneAll of us at TOTF would like to wish safe travels to Eugene Fan on his new assignment to Korea.  Thanks for all the help over your time here!  See you down the road!

 

 

S/S/S:

Kipping or Butterfly Pull-Up Progression

Video courtesy of CrossFit HQ.  Chris Spealler going over efficiency tips for both the kipping and butterfly pull up.  See if you can apply some of these keys to your work today.

 

WOD:

Virtual-Thruster Double Fran:
21-15-9, 21-15-9
-No-weight Thruster
-Any Pull Up version of your choice

 

Post time to Comments/LogWOD

Focus on full extension at top of Thruster (Active Shoulders) & full depth squat at the bottom

Focus on fluent pull-ups

X-tra Work:

2x2Min Squat Test

* In between sets work hip mobility or tight areas

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

Prep for Deadlifts (Mobility drills on poster)