Tuesday 20140218 Open Workout

Posted: February 17, 2014 by ladygrape01 in Uncategorized

CrossFit-Football-Hockey-Power-Athlete

TOTF’s Neil Wattier’s son, Tyler, plays for the Omaha Hockey Club. The above picture is featured on CrossFit Football. Way to go boys! Keep up the hard work!

S/S/S:

The Snatch High Pull is really emphasizing the “shoulder shrug” and then getting the bar to eye level, or right about where the bar would be before you pulled yourself under. Video courtesy of Barbell Shrugged.

Snatch High Pull 2RM

15 min time cut

(must be a touch and go between reps)

Post highest successful 2-rep to Comments/LogWOD

WOD:

To run efficiently at this distance it is like a cycle motion. Drive, strive, lift- your knees! Video courtesy of Expert Village.

10 Rounds:

100M Sprint

Rest = time it takes to walk back to start

Post best time and try to not have any round be 7 seconds slower than that.

Post Scores to Comments/ LogWOD

X-tra Work:

4 sets

Romanian Deadlifts – 8 to 12 reps

Increase weight each set

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

2 minutes each:

Roll out Calves

Roll out shins

Roll out Thoracic Spine

spinePic courtesy of movement-rx.com  Just a quick anatomy lesson on when we say roll out your Thoracic Spine.

A Little Extra From the Coaches:

This is a great article called Safety, Respect, and Taking care of Equipment by Greg Evertt

This article is a great reminder of how to properly and safely use the equipment. It includes everything from racking your weight, dropping barbells, to using chalk. It is a great read for new comers and veterans. Thanks Nico for the share!

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