Jun 12, 2014

Friday 14.06.13

***Congratulations to Class 14-01 for Graduation of CGSC***

Main WOD "Adversaries: Part Duex"
2 Partners, 4 Movements, 8 rounds of 20 sec each*

- Toes to Bar
- Push Press 115/85#
- Over the Bar Burpees
- Calorie Row

*Complete 8 rounds of each movement before transition to next movement

- Hand Stand Holds 1min, 45 sec, 30 sec

- Bench Press 5x3 up to 85% 1 Rep Max

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard Friday team WOD start time of 0600 & 1030, warm up prior and be ready for a WOD brief 10 minutes prior to 3,2,1...Go!

WOD: Find your old Adversary or pick defeat another.  Intent is to push yourself harder than your opponent and ultimately yourself.  Each Athlete will work for 20 seconds at each movement.  While your opponent is working you are resting.  Swap every 20 seconds until each partner has had 8 opportunities to work. Each exercise will take 5 minutes and 20 secs (2 minutes and 40 secs of individual work). Then rotate to the next movement until all exercises are complete. Try and use the same equipment and weight per Adversary Team.

Movement Standards below:
  • Toes to Bar. Both feet make contact at the same time at the top. Arms are fully extended and heels retreat behind the vertical plane at the bottom.
  • Push Press. Bar starts on the chest with knees/hips extended.  Lock out the weight overhead before bringing it back down to the chest.
  • Over the Bar Burpees.  Chest and quads contact the ground at the same time at the bottom.  Athlete jumps over the bar and conducts subsequent repetition on the opposite side perpendicular to the bar.
  • Row.  Set the monitor to calories.  Drive the legs, open the hips and pull the handle to the chest in order to maximize the output of your stroke.  Reset the monitor between athletes by quickly pressing "Menu Back" and "Just Row".
Scoring: Total number of repetitions in all movements (1 calorie = 1 rep).  

Skill: Hand Stand Holds for 1min , 45 sec, 30 sec.  Rest ratio is 1:1.  Pair up and grab a piece of the wall while your buddy watches the clock for you.  Focus on active shoulders and mid line stability.  Think about maintaining the lock out position of a strict press...but inverted.

Strength: Bench Press 5x3. Start light and increase the weight incrementally until your last set is around 85% of your 1RM. Maintain the bar over chest, take a deep breath, attempt to bend the bar with your hands, and keep your feet in solid contact with the floor.  

1 comment:

Dan R. said...

Great workout. Don't let the math get in the way of a good WOD.

Said some final good byes today to a few folks. Sorry to see them go but best of luck with your next adventures.