Archive for January 9, 2014

Friday 20140110 Open Workout

Posted: January 9, 2014 by totactfit01 in Uncategorized

2014 TactFit Games LogoDon’t forget!  The TactFit Games are next Sunday!  We will be releasing the movement standards this Sunday and will release WOD 1 next Saturday.  We’ll post links here.




Heavy Grace

For Time:

30 Reps Clean & Jerk (175/125)


Post time to Comments/LogWOD


Video courtesy of CrossFit HQ.  Just so you didn’t think we were the only sadistic ones out there, there are some folks that have done “Grace” even heavier, as shown by three-time CrossFit Games champ Rich Froning doing it with 225.

Why do this?  Well, if you can successfully do Grace in a good time  (4 minutes or under), one way to improve is to push the weight up.  Will you be as fast as your normal Grace time?  Probably not, but we want you to try to move more weight at a higher volume.

X-tra Work:

Front Squat + Jerk Dip Push* 3×3

Use your Clean & Jerk 1RM

*Complete Front Squat and fully stand at top. Then slowly drop into your jerk dip plus 1-2 second pause at the bottom (bottom= quarter squat or where chest starts to come forward) and then explode up at hip, let the weight bounce up- this is one.


Homework (Done after class on your own time):

10 minutes on a roller.  Hit the Back, Lats, and Legs.