May 21, 2014

Thursday 14.05.22

Main WOD
10-8-6-4-2*

-Muscle Ups
*400m Run Between Sets

Strength
5x3 of snatches at 70% Touch & Go (T&G)

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 perfect those Muscle Ups (MU).  Use that 400m run to either make up time at the rings OR as active recovery if you can string those MUs together. 

Scaling: If  you don't have a Ring Muscle Up after Tuesday'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 at 3:1.

Strength: Pick a weight that allows you to string 3x Snatches T&G. Use the 70% of your 1rm as a start point. Check out this video which highlights the T&G and as always... grab a PVC pipe and warm up with the Burgener Warm Up.   








4 comments:

Ross said...

Missed connection lastnight not sure if I will get to workout today as I am in O'Hare Limbo.....

Jimmy Chen said...

Went in late due to not having class until 1030. Caught Dustin as he was finishing up. The Bubble seemed awfully lonely...

Anyways, thanks to the awesome weather we've had this morning, I modified the WOD:

MU 1-2-3-4-5-4-3-2-1 rep scheme. 10 box jumps in between. Was surprised that I could string MUs past 3 reps. The secret for me was maintaining a certain momentum with the "headbutt" movement to go into the "receive position" before the dip up. Finished @ 14:41.

Decided to work on a goat and actually got one-armed handstands! Overall, not a bad morning.

Dan R. said...

13:50 subbing 2:1 CTB. Did snatch work last night in bubble so really didn't do much snatch strength work today.

Ricky C said...

14:10ish