November 20, 2014

Friday 14.11.21

Team WOD
2 Partners, 1RFT*, 25min Cap

-150 Thrusters 95/65#

*Athletes switch EMOM and performs 10 Burpees

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Team WOD:  In 2 person teams, complete 150 thrusters as fast as you can. 1 person works while 1 person rests.  Athletes switch every minute on the minute. Athletes cannot perform a thrusters until completing 10 burpees EMOM.  Here is the how it works:
  • Athlete A performs 10 burpees followed by max thrusters in the first minute (0:00-1:00)
  • Athlete B rests while Athlete A is working.
  • On the minute, Athlete B performs 10 burpees followed by max effort of thrusters. (1:00-2:00)
  • Athlete B is resting while Athlete A is working.
  • Repeat this sequence until 150 thrusters are complete.
Scoring: Your score is the time it takes to complete 150 thrusters. OR total number of thrusters completed at the 25min cap.

Scaling: Reduce the weight to 65/45#. Reduce burpee count to 8 after 10 minutes, 6 after 15 minutes, and 4 after 20minutes.

November 19, 2014

Thursday 14.11.20

***Coaches Clinic this Afternoon***
Main WOD "Jack Baeur"
5RFT

Overhead Squat 95/65#
20-16-12-8-4

Box Jumps 24/20"
4-8-12-16-20

Skill
Max Height Box Jump

Optional Strength
- 10x 3 Back Squat @ 85% 1RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: 5 rounds of 2 movements with descending/ascending rep scheme. Each round consists of 24 reps (get it? 24 reps=Hours).  Feel free to whisper loudly in your best Jack Baeur voice.
  • Overhead squat demo video. Focus on midline stability with this movement. If you are unfamiliar with the overhead squat, consider the scaling options with this exercise.
  • Box Jumps: Legs will be tired after the OHS, so be deliberate with your jump/step up...or the box will bite you.
Scaling: For the overhead squat, you can reduce the weight. If you are not comfortable with keeping weight overhead, you can consider doing front squats instead of the overhead squat. Scale the box jumps by reducing the box height or converting to step ups.

Skill/accessory work: Pile up the soft black plyo boxes and work on a max box jump height.

November 18, 2014

Wednesday 14.11.19

Main WOD
1RFT

- 25 Shoulder to Overhead 115/75#
- 200m Run
- 20 Shoulder to Overhead
- 200m Run
- 15 Shoulder to Overhead
- 200m Run
- 10 Shoulder to Overhead

Skill
- 3x 10 Chest to Bar Pull Ups
- 3x 10 Ring Dips

Optional Strength
- 8x 4 Back Squat @ 80% 1RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This workout consists of 2 exercises, one round, a descending rep scheme ladder for time. Shoulder to overhead may include strict press, push press, or the push jerk. Try to start out with the strict press. However, depending on if or when you fatigue, switch to the push press or the push jerk. This demo video shows the 3 optional strict press, push press, push jerk movements.

Scaling: In terms of scaling the bar exercise, you can reduce the weight or utilize one of the three movements to complete the shoulder to overhead movement. For those who don’t run when it’s below freezing or if there is ice outside, you can substitute a 250 M row for a 200 M run.

Accessory/skill: Although this may seem like a weight workout, it’s important to focus on the skill work for ring dips and pull-ups. Develop you kip for a pull-up or work on good depth with your ring dip. Here are a couple of videos to view for working on pull-ups and dips.

November 17, 2014

Tuesday 14.11.18

***Coaches Clinic this Afternoon***
Main WOD
1RFT

- 100 Double Unders
- 50 Kettlebell Swings 53/35#
- 75 Double Unders
- 40 Wall Balls 20/14#
- 50 Double UnDers
- 30 Toes to Bar
- 25 Double Unders
- 20 Burpees

Skill
- Handstand Holds 1:00/:40/:20
- L-sits :40/:20/:10

Strength
- 7x 5 Back Squat @ 75% 1RM
 
Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This Chipper is 1 round for time with DUs sprinkled throughout the workout. Pace yourself through the DUs so that when you hit the KBS, you have enough breadth to knock out at least half unbroken. Keep a tight corps and swing from the hips (channel your inner Chubbs Petersen).  Again, pace your self through DUs, so that when you hit the wall balls you can knock out at least half unbroken. Maintain the same philosophy throughout the WOD and surge at the end knocking out ALL Burpees.
Scaling: Due to the high number of DU’s in today’s workout, the scaling for DU’s is 2:1 for singles. For kettle bell swing, scale by dropping the weight. If you have mobility issues with your shoulder, you can scale the range of motion from above your head to eye level with the kettle bell. You can scale wall balls by dropping the weight or reducing the height on the wall.

Skill: Revisiting the skill/accessory work from 2 weeks ago. Work on hand stand holds and L-sits. A couple of good exercises to develop core stability and shoulder work.

November 16, 2014

Monday 14.11.17

Main WOD
12min AMRAP

- 8   Push Press 95/65#
- 12 Hand Release Push Ups
- 8   Hang Cleans 95/65#
- 12 Box Jumps
 
Optional Strength
- 6x 6 Back Squat @ 70% 1RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Today workout is a 12 minute AMRAP. There are 4 movements with a consistent rep scheme. Your score is the total number of rounds completed plus reps. Focus on a full range of motion for each movement.  Push press requires full elbow lock out with bar over the shoulders/hips/knees/heels. HRPU require hand off the ground at the bottom and full elbow extension at the top while maintaining a rigid body line.  Hang cleans start below the knees, but of the ground, and finish with the bar on the chest with elbows in front of the bar.  Box Jumps require two feet on the box with full hip extension. 

Scaling: Reduce the bar weight and lower the box height. Substitute regular push ups for HRPU is needed.

Strength: Continuing with the back squat. This week we are adding 5-10 lbs. to the same weight % and rep scheme as last week. For today, the program is 6x6 @ 70% 1RM + 5-10 pounds. For example, if you’re back squat 1RM is 200 lbs., your weight today would be 145-150 pounds.

November 13, 2014

Friday 14.11.14

Team WOD "Fight Gone Bad Championship Round"
4RFT, 2 Partners*

- 1min Wall Ball Shots 20/14#
- 1min Sumo Deadlift High Pull 75/55#
- 1min Box Jump 24/20"
- 1min Push Press 75/55#
- 1min Row for Calories

*One partner works at a time

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD “Fight Gone Bad Championship Round”: 2 Athletes, 4 Rounds, 5 movements per round. Each movement is a 1 minute max effort AMRAP. At the start, Athlete “A” starts the first exercise while Athlete “B” rests. After one minute, Athlete "B" begins the second exercise while Athlete "A" rests. After two minutes, Athlete "A" begins the third exercise while Athlete "B" rests. Continue this pattern until both athletes have performed all exercises twice. This is a continually running clock with no "team rest" between rounds. After 20minutes, each Athlete will have performed 10 minutes of work. Make sure you are keeping a running score throughout the WOD.

Scoring: The team score is the total number of reps completed between the 2 athletes. 1 calorie = 1 rep.

Scaling: Reduce the weight of the medicine ball to 14/10#.  Reduce the target height to 9/8'.  Reduce the SDHP and PP weight to 55/45#. Reduce the height of the box jump to 20/16".

November 12, 2014

Thursday 14.11.13

Main WOD
1RFT

- 500m Row
- 3 Ring Dips
- 400m Row
- 6 Ring Dips
- 300m Row
- 9 Ring Dips
- 200m Row
- 12 Ring Dips
- 100m Row
- 15 Ring Dips

Skill
-10min Muscle Up Progressions

Optional Strength
- 10x 3 Back squats at 85% 1RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Another mixed ladder of descending rows and ascending ring dips. When rowing, remember to focus on “legs-hips-arms/arms-hips-legs.” Power comes from the legs while efficiency comes from the transition between drive and recovery. After each rowing piece, knock out some ring dips. Rings should be touching the armpit at the bottom. Elbows should be fully extended at the top. See the demo video for some nice tips on ring dip technique and scaling options.
Scaling: Execute banded ring dips or utilize the static bars behind the rig.  Substitute running for rowing at 1:1.

Strength: More back squats. Again, spend 15-20 minutes before the WOD to complete this exercise. If the squats are too much, take advantage of this time to work some mobility prior to the WOD.

OPTIONAL SKILL/ACCESSORY: Just like Jell-O, there is always room for muscle-ups. There are a ton of progressions for muscle-ups. Spend 5-10 minutes working through some of the progression movements.