Jun 22, 2014

Monday 14.06.23

Main WOD
1RFT, 20min Time Cap

- 150 Double Unders
- 125 Sit Ups
- 100 Air Squats
- 75 Push Press 75/45#
- 50 Snatch 75/45#
- 25 Sumo Dead Lift High Pull 75/45#

Bench Press 3x 5 @ 65/70/75%

HAM Hip Mobility Drills

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Chipper Morning! Working progressively from one exercise to another with a 20 minute time cap to the WOD. This workout is designed for you to take each exercise in chunks due to the large amount of repetitions and amount of exercises listed. If you can complete the movement prescribed in one attempt, the more power to you. Weight prescribed is low, and technique is way important to keep.

  • Press: Start with a good setup of hips under hips, narrow stance, bar racked at shoulders, head is neutral. Keep the bar in frontal plane on the way up, move head out of way of bar’s travel, constant tightness in the midsections and the shoulders are active in the top of the press.

  • Snatch: Highly technical, but low weight for this workout.  Use this time to focus on your footwork during. Athletes choice to substitute full snatch or hanging snatch. Regardless, keep a good lumbar curve, feet at hip width in the first pull and slightly wider in the landing, head is neutral, arms extended and locked with a hooked grip (thumb under fingers over bar), shoulders shrugged while overhead, and don’t bounce the weight when dropping the weight.

  • SDHP: Haven’t seen the sumo dead lift high pull in a while, so let’s go over a few points of performance for the movement. The movement is fast a aggressive, bar is pulled up to just below the chin, the hips completely open before the shrug and arm bend, and the elbows travel high and outside with the elbows higher than the hands at all times during the movement.

Scoring: Score is your total time to complete the Chipper -OR- total number reps completed in 20 minutes.

Scaling: Scale down the weight if you are unsure of your technical form with any of the movements. Double Unders can be single unders at a rate of 2:1 single to double. Reduce the weight by grabbing a Bella Bar (35#), Training Bar (15#), or PVC (1#).

Strength: 3x 5 Bench press with deep breath and deliberate presses.  Emphasize a good solid structure with feet flat on the ground, natural lumbar curve on the bench, tight midsection, bend the bar with your hands.

Mobility Work: Try out the HAM Hip Mobility Drills from Mountain Athlete Strength & Conditioning. The movement includes Lunge, Hip Drop, Pidgeon Pose, Frog Pose, Squat Position, and Duck Walk.  Then repeat with alternate leg. The hip's ability to traverse their full range of motion will improve your life in many ways. They are the fulcrum upon which most activity depends. Treat them well and reduce your chance of injury.  As with any new movement, do them slow and under the supervisions of a buddy.


Sam Friend said...

483 Rx
My plan was to finish the WOD even after time ran out... But after accomplishing single snatches between overwhelming urges to puke, I decided to end at the time cap.


490 Rx.

Watch out for cross-butt!

Sean Carmody said...

475 Rx

Dan R. said...

20:39 Rx. Completed 509 @ 20:00 so decided to knock out the last 16 SDHP's. Those last SDHP's reminded me of a Fight Gone Bad moment.

Cedric Burden said...

completed 441 Rx...great WOD..did it here at Fort Riley