May 14, 2014

Thursday 14.05.15

Main WOD
16 min Tabata

- 4 min Toes-to-Bar or Knees-to-Elbows
- 4 min Abmat Sit Up
- 4 min Floor wipers (135/95)
- 4 min Sit Up (No Abmat)

Strength
- Thrusters: Establish 3 Rep Max

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: Let’s work that core with 16 minutes of Tabata work. You will do four individual tabatas, back-to-back-to-back-to-back.  Nothing special for the TTB or K2E.  Sit Up position can be butterfly or regular, but ensure hands touch the ground at the bottom and your shoulder pass through your hips at the top.  Look at this video for the floor wipers.

Scaling: Reduce the bar weight on the floor wipers. 

Scoring: Score will be the sum of lowest number of reps performed during each individual tabata.  For example, TTB=6 reps in my lowest tabata, Abmat Sit Up=10, Floor Wipers=7, and Sit Ups=10.  Add them all up (6+10+7+10=33) to get your score: 33.

Strength: You can start from the ground or rack, your choice.  Warm up with a light weight (Fran weight) and work your way up to your 3 rep max.  Don't jump up the weight to quickly, but don't exceed 5 attempts either.  Review the points of performance for your strict press and front squat prior to execution.

2 comments:

Ross said...

IMCF SD DET

TTB - 7
ABMAT - 10
Floor Wipers - 10
Situps - 9

No thrusters, day and night land nav along with lack of sleep had my legs tight and wiped out..

Dan R. said...

TTB-5
ABMAT-9
Floor Wipers-12
Situps-9
Started TTB with 10 but was holding on for dear life to maintain 5 during the last 3 rounds. TTB wipe me out quickly.