TACFIT 10/11/2019

Five Lakes CrossFit – TACFIT

Golf Warmup (No Measure)

Windshield Wiper

Tripod Overhead

Hollow Body Crunch

Sit-Through Stretch

TACFIT Gone Clubbin 2 (Time)

AFAP/T (for time)

20-minute time cap – select weights and adjust reps if needed to meet this goal

– 25 Squats

30 seconds recovery

– 25 Clockwork Squats (counted one-one, two-two)

30 seconds recovery

– 25 left, 25 right Clubbell Shoulder Casts

30 seconds recovery

– 25 each side, alternating Side Pendulum

30 seconds recovery

– 25 left, 25 right Clubbell Overhead Tilt (tilt toward the heavy side of the Clubbell, switch after 25 reps)

30 seconds recovery

– 25 left, 25 right Continuous Shield Cast

30 seconds recovery

– 25 Clubbell Guard Squats

TACFIT Pullups (AMRAP – Reps)

Skill work

1. shoulder activation

2. lat activation: find your lats!

3. Australian pullups(on low bar): wide grip, normal grip and narrow grip (think of doing a pushup under the bar)

4. Pullup negatives: lower under control (wide and normal grip)

5. Banded or box-spotted reps

6. TACFIT pullup

7. Wrist pullup (all lats no bicep)

Max set TACFIT pullups!

SCALED: record how many scaled pullups done in one set and note scaling

RX: record how many full TACFIT pullups done in one set

RX+: record how many weighted pullups done in one set and what type

Golf Compensation (No Measure)

Seated Spinal Twist

Shin Dancer Bridge

Shoulder Bridge Compensation

Dying Warrior