Archive for October 20, 2013

Monday 20131021 Open Workout

Posted: October 20, 2013 by totactfit01 in Uncategorized

Cheryl at KearneyBryan at KearneyBryan and Cheryl Holm kicking some butt at the Kearney CrossFit Grand Opening Throwdown this past weekend.  Looks like the next few months will have quite a few events happening.  CFO’s Snow Bowl, The Fittest Games in Dallas, and our TactFit Games to name a few.  If you’ve never competed, give it a shot.  What do you have to lose?

 

 

 

S/S/S:

Close-Grip Bench Press

8×3 

@ 50% 3 Rep Max or Bodyweight- 30lbs

Post weight used to Comments/LogWOD

We set our 3RM on Bench on 5Sept2013 (click here for a refresher)

Close Grip = Thumbs running right at the edge of your chest.  Drop elbows straight down rather than flare them out.

 

 

WOD:

WOD courtesy of CrossFit Football:

10 Rounds:

10 Push-ups

40 yrd Sprint

* 30 Seconds Rest (walk back) between sets

Post longest round time to Comments/LogWOD

Post best (shortest) time to Comments section here and in LogWOD

 

I would highly suggest looking up at one of the clocks before you start and make sure you can see one at the end of your run so you will know your times.

 

 

X-tra Work:

3 Sets Max Rep Chin-ups

 

 

Homework (Done on your own time outside of class):

Sitting Hamstring Stretch (hurdler stretch)- Work up to 8 minutes total (4 per side)

Video courtesy of Strong Runner