May 11, 2014

Monday 14.05.12

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Main WOD
1RFT, 7 Min Time Cap

- 30 Burpee Muscle Ups
or
- 60 Burpee Chest-to-Bar Pull Ups        

Strength
Strict Press  - 3x5 @ 70% / 75% / 80%

Skill
Hand Stand Holds - 3 sets of 1:00 / :40 / :20

Post loads and results to www.ironmajorcrossfit.com
 

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

WOD: Another opportunity to try a CrossFit Regionals workout from 2013. Last week we paired Burpees with Double Unders and again with box jumps.  Today, the Burpees mix it up with Muscle Ups or Pull Ups.  Still perfecting these movements? Not to worry, 7 minute time cap.  Are you a rockstar at these movements?  Make it an AMRAP and cycle back through the list.

Scaling: No scale for Burpees.  You will do all of them, but at least you don't have to clap at the top...  If  you don't have a Muscle Up after Friday's progressions work, check out this video on Bar Muscle Ups and substitute at 1:1.  If Muscle Ups are still out of range, substitute Chest-to-Bar Pulls at 2:1.  Continue to scale down to regular Pull Ups or jumping Pull Ups if needed.  Remember, if you scale to low and make it through the list, you get to start over!

Strength: 3x5 strict press @ 70%, 75%, 80% of your 1 rep max.  Focus on those points of performance.  Establish a good setup with your weight in the heels and feet under your hips.  Hands should be just outside your shoulders with a closed grip and elbows slightly in front of the bar.  Take a deep breath and lock down your abdomen.  Engage your posterior chain by squeezing your butt and screwing your feet into the ground.  When your body feels "global tension" from feet to hands, explode the arms upward, displacing your head back, keeping your elbows inside the hands until you achieve lock out at the top.  Remember your active shoulders at the top, then reset.

Skill work: 3 sets at 1:00 / :40 / :20.  Work to rest ratio is 1:1.  Scale up by only using 1 hand.  See the notes above for strict press and apply that good body position to your Hand Stand Hold.

4 comments:

Jimmy Chen said...

This was a crappy morning, since I could only knock out 5 MUs before having to go to C2B, of which I knocked out 30-ish before the 7:00 cap. I don't know if it's because of the moisture from the storm last night, but excuses, excuses, right?

Ross said...

IMCF SD DET

Ok, ok, that was a lot harder than I thought. I figured I could get thru. I have to do Bar MU here instead of rings, but struggled get only 28 burpee bar MU in 7 min.

Press 5@130
5@140
5@150

Sam Friend said...

15 Burpee Bar MUs then 16 Burpee C2Bs after a couple MU failures. I'm sure it was amusing to watch me slip onto my back after jumping and missing the bar. Glad I had the mat under me... Or did it just make it not just wet, but slippery?

Dan R. said...

52 burpees and C2B. Was hesitant at the beginning to lay down on the wet floor this morning.....then again, I think it's more like laying in a petri dish. No telling what is growing under those black mats.