Archive for February 2, 2014

Monday 20140203 Open Workout

Posted: February 2, 2014 by totactfit01 in Uncategorized

Vise Artis Classics

CrossFit Artis and CrossFit Vise will be hosting the second CrossFit Classics.  The Classics are monthly throwdowns these gyms are sponsoring to get everyone together for a great community event and chance to test yourself on a “Classic” CrossFit WOD.  Worried that you can‘t do the WOD RX’d?  DON’T WORRY!  They have scale options.  The next one is this Friday, Feb 7th at CrossFit Vise Downtown, starting at 6PM.  Come get to know folks in the community.  Cost is only 5 bucks.  Click on the above picture to register.

S/S/S:

Pistol work – 10 minutes

There are a few ways you can work the Pistol Prgression if you haven’t done them before.  SOme folks like to start from top position down.  Today, we’d like you to try working from the bottom of a squat and going up…

 

-start by sitting at the bottom of an air squat with feet and

knees together.

-once you are comfortable in this position and can keep their balance,  bring one leg out to resemble a one-legged L sit

-when that leg tires,  switch legs.

-when you are comfortable performing the L-Sit on either leg,

try to alternate legs without using an external object for support

-then start  attempting a pistol from the bottom of the squat

-if you can stand up, practice returning to the seated position.

-repeat with other leg.

WOD:

3 Rounds for Time:

8 Front Squats (165/115)

8 Push Press (165/115)

8 Alternating Pistols

Post time to Comments/LogWOD

 

 

X-tra Work:

3×5 Pendlay Row

Use a comfortably heavy weight

 

 

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

2 mins each side

Roll out Hamstring and quads