Oct 2, 2013

Thursday 10.03.13

10 minute EMOM (Every Minute On the Minute for 10 minutes, perform...).
   5 Push Presses (115/75)
   5 Box jump OVERs
   5 Toes to Bar

Skill/Accessory Work
   Muscle-up practice.

Post Main WOD time to comments and the whiteboard.

Optional Strength WOD
   Strict Presses 5 x 3 @ 60% across.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD - EMOM. This means you sprint through all 15 reps as fast as you can, resting the remainder of that minute. For the Box Jump Overs, you can either jump completely over the box (quicker, but more taxing) or jump on top, jump down the otherside and then jump over again; you just have to go from one side to the other 5 times, yes you will end on the opposite side you started.  Hips do not need to open on top of the box as in a traditional box jump.

Scaling options - If you honestly cannot make the reps in the minute, scale to 3 reps of each. If you find in the middle of the WOD that you can no longer maintain the pace and are now missing the minutes, take one minute off to rest and reset, make it up at the end and do an 11th minute. Prefer that you reset and make the sprints in the minute than just slug it out with continual reps. The stimulation we're going for is the sprint for each minute and recovery to do it again, not the volume of work.

Optional Strength WOD. Strict Presses 5 x 3 @ 60% across. Different from the ascending sets. Want you to do the same weight for all 5 sets of 3. So 15 reps at the same weight. Best done before the GPP WOD, as it is an excellent warm-up for your shoulders and will force you to do the 'Dip-Drive' for your Push Press.

Accessory work/Skill practice.  If you have MU, focus on getting full arm extension at the bottom, even with a false grip. Or practice regular grip, which requires a big kip.  If you are working on your MU, then lower the rings and practice hopping into the lower ring dip position and steadying yourself.

Training Videos.

8 comments:

Allan Jackman said...

24" box?

Jimmy Chen said...

This promises to be interesting. Can't wait!!

Iron Major CrossFit Coordinator said...

RGR, Allan. Standard (24/20).

Allan Jackman said...

Good WOD, got that "feeling".

Scott, I guess I didn't read the full description and missed the purpose of this WOD. I'll lash myself later today, 10 lashes for time.

Followed with 5x3 press at 95lbs.

Ross said...

IMCF SD Det

WOD went good all but last rd was right at 38 to 40 seconds last rd was 45 sec. Hit the box twice with a foot 1st rd once and 9 th rd used 24" box.

Did some MU work on the bar
Then press 5x3 @ 135
OHS 3x 10@ 135
Clean 1x @135, 155, 175, 195, 195 then ran out of time...

Andy said...

Good WOD, love me an EMOM. Rx, varied between about 35-42s each round as I got lazy starting on time. Press before, 5x3 at 95. Good way to ease back into it, been a while since I've gone strict OH.

MU were not in the cards. Mary worked me over pretty well yesterday...

Jared said...

Good EMOM this morning. Perfect combo to maintain the sprint and rest cycle. First couple of rounds at 30 sec then began to slip a few sec. Last round was at 45. Had nothing left for any other work.

Scott S said...

Good stuff. Love seeing the 2 big early morning groups.

WOD Rx. Was able to stay just under 30 sec for the entire 10 min. Positioning helped tremendously, I took no more than 2 steps to any equipment. I also turned a corner on my box jump overs. When PP started to slow, I was actually increasing my transitions and barely tread the line of fast jumps, landing with bent legs and go over quickly, and almost catching and spilling over the box.

Made up DL from yesterday. 225, 245, 275, 315, 315. Not quite 80%, but felt good. Lazily worked some strict presses, but yet again not enough focus on them...no wonder my SP 1RM is not moving! Just pressed for time.

Worked MU with Jay. Was able to do 7 in a row, felt much better on the black plastic rings, no tears on the hand.