Tuesday 20140325 Open Class

Posted: March 24, 2014 by ladygrape01 in Uncategorized
Friday Night Lights crew 21MarSunday Crew 23MarFrom top to bottom: Last week’s Friday Night Lights and Sunday 1600 crews.  One of the fun things about the CrossFit Open is adding these extra session where we can get together and get a little crazy.
Well, we are down to the last week of the CrossFit Open, so plan on coming out to Friday Night Lights at 2000 this Friday.  Even if you do the WOD earlier in the day, come out and hang out with your fellow TactFitters.  AND, we will be heading out for some food afterwards.  Last Friday we hit Buffalo Wild Wings.  Where would you like to do the eating this time?  Post ideas to the Comments section.

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WOD:

4 Station CrossFit Circuit:
1min Each Station x 4
Station 1: Box Jumps 30″/24
Station 2: Med Ball Facing Burpees
Station 3: Mountain Climbers
Station 4. Body Row

This WOD is a constant movement type, 16min worth of work, push through and keep moving! For the Med ball facing burped, stand in front of the ball, drop down for burpee, pop up, grab ball, do Med Ball Clean, stand all the way up, drop ball, and repeat.

Post total reps to comments/ LogWOD

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Xtra- Work:

YTWL video courtesy of Tom Conner.

100 Banded Good Mornings
3 sets of YTWL Raises
15-20 reps

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Homework (done on your own outside of class):

Ensure thumb is pointed up and keep these pretty slow to ensure emphasis on scapula retraction on each rep. Video courtesy of CrossFit West Sac.

Banded Bully Shoulder Distraction – 2 minutes per side
Doorway chest stretch 2 minutes of 20 sec on 10 sec off
Roll out thoracic – 10 passes or as needed

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