Tuesday 20150106 Open Workout

Posted: January 5, 2015 by totactfit01 in Uncategorized

PRiority CF Comp

pic courtesy of Priority CrossFit


Our friends at Priority CrossFit in Altoona, IA are having a Team Comp on February 21st.  Click on the image for more details.  Looks to be an awesome event!….Would be even cooler if TOTF walked away with some hardware :)….





Kip and Kipping Pull up Progression

Videos courtesy of Gymnastics WOD. In this first progression, Carl Paoli breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it’s important to maintain control of your body positions throughout the full range of motion to be progressive.


In this progression Carl breaks down the kip (or tap swing) on the bar as a lead in to other skills. It’s important to focus on maintaining tension throughout the entire body and bow by switching between a globally flexed (hollow body) or globally extended (superman) position without breaking or bending locally to lose power or cause any stress.




Front Squat/Box Jump Over Infinity Ladder

15min AMRAP:

Front Squat (185/135)  For reps of  1,3,5,7,9,11…..

Box Jump Overs (24/20) For Reps of 2,4,6,8,10….


So the order is 1 Front Squat, 2 Box Jump overs, 3 FS, 4 Box Jump overs…so on and so forth


Scaling Options:

Front Squats – shoot for 75% of 1RM

Box Jump Overs – 20/16



Strict HSPU work for 10 min

Goal – perfect form and as many unbroken as possible


Pigeon Pose – 2x 1 min per side. Rotate leg every minute

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