Friday 20140221 Open Workout

Posted: February 20, 2014 by ladygrape01 in Uncategorized

Rod & Jen

Our second TOTF team Jen Maitland and Rodney Rodriquez will be competing this weekend in Battle in the Bluffs. Come cheer them on; Friday at 9:57pm, Saturday at 11:26am, 4:57pm, and Sunday at 8:00am. 


Floor Press 4×3

Increase weight each round

Post highest successful 3-rep set to Comments/LogWOD

Video courtesy of

With the floor press you want to pause at the bottom allowing triceps to touch the ground, hips on the floor, and press the weight back up.  Don’t lose tension!

In your warm-up sets, keep the rep range no lower than 4, no higher than 6.  Make weight jumps based on feel.  If it felt like the bar was light, increase a little more.  If you started to struggle a bit, jump very small, or use that as your first set.  Your first working set should be a weight you could get for 4-5 reps without question.  After the first working set, once again, go by feel.  If it felt like the weight of a PVC pipe, jump up a good amount (not too much.  Always be safe).  If the last rep was shaky, try a small jump.  Think 2.5 lbs per side-kind of jump or less.  Don’t forget, we have fractional plates in the cage.  Use them during class to make a jump if need be.


With the dumbbell in one hand, arms long and locked, jump and land in a quarter squat, hip crease is anywhere above your knee -cap, maintain lumbar curve, and driving through the heels. Video courtesy of Reebok CrossFit One.

15 Min time limit

30 DB Snatch (50/30)

20 Step Ups (24/20)

30 DB Snatch

30 Step Ups

30 DB Snatch

40 Step Ups

30 DB Snatch

50 Step Ups

Post Scores to Comments/ LogWOD

X-tra Work:

4 sets of Banded Triceps Press-downs

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

Mash the entire body…

Or what is the most sore

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