Archive for February 16, 2014

Monday 20140217 Open Workout @ 1000

Posted: February 16, 2014 by ladygrape01 in Uncategorized

Jan On-Ramp

Congrats to the January On-Ramp class! We look forward to seeing you all in the open classes. Note: Today is Presidents day so there will only be one class at 10:00am

Starting in the front rack position, loose finger grip, elbows high, at the bottom of front squat with hips below parallel, drive up from the heels, coming to full extension of the hip,  drive the bar off your body, press the bar overhead into a full locked out overhead position, with active shoulders, and bring the bar back down to your body. Video courtesy of Reebok CrossFit One.

In this video Carl breaks down the key cues to help you get your chest to the bar with those pull ups. POSITIONS: Keep your head neutral, shoulders on the shelf, pull your elbows all the way back. MOVEMENT: Explosive kip/kick and row back. PURPOSE: Chest slapping the bar for a PR party! Video Courtesy of Gymnastics WOD.


12 Min AMRAP:

75 Thrusters (45/35)

45 Jump over bar

15 C2B Pull Ups

15 Ring Dips

Post Scores to Comments/ LogWOD

X-tra Work:

Back Squat Hold x 4

Add 50-20lbs to 1 RM Back Squat.  Hold on back as long as possible.

With a heavy weight like this you want to plan for bailing if necessary. Give yourself room behind you and in front of you to bail back, and step forward. Safety first!

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

3 rounds:

• Shoulder Capsule stretches with stick

• Lat stretch (30 seconds each side)

• Rib cage stretches (Camel Pose – 45 Seconds)

• Deep Squat stance rocking side to side (45 seconds)

• Wrist Stretch (45 seconds)