May 7, 2014

Thursday 14.05.08

Main WOD
50-40-30-20-10

- Double Unders
- Burpees

Strength
- 3x 3 Back Squat @ 75%, 80%, and 85%

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: Looks like "Annie" got Burp! This workout will take your breath, so pace yourself on those burpees.  When hitting the deck on the burpees, think about kicking your legs out at 30 degree angles instead of into that push up position. It will reduce the distance your legs have to travel on the way back up.  No need to clap at the top of the burpee, but make sure those elbows are above your ears when your feet leave the ground. 

Scaling: As always, Double Unders are scaled 3:1 for singles.  If the round of 50 is a outside your current fitness level, consider starting with the round of 40.

Strength Work: Warm up with some light weight, about 50-65%. Then start your 3x3 of 75% and move up.  Make sure your hip crease is below your knee crease at the bottom and you reach full extension at the top.  Keep the weight in your heels and your chest up.  These movements are for quality, NOT for time.

4 comments:

Sam Friend said...

12:49 Rx
I was scared... Then surprised myself. It is always a great feeling to complete a workout like that. Thanks Dan for pushing me. You can do anything 10 times, right?

Ross said...

IMCF SD DET

Sam great time.. I did not do so well...

Rd of 40 ate my lunch on this one today.
RX @ time of 18:53

BS
3@285
3@305
3@325

ROBERT KINNEY said...

14:48rx. Double unders unbroken.

Thanks carlos

Dan R. said...

12:49 Rx-finished with Sam.
Squats felt heavy after all those burpees.