Jun 23, 2014

Tuesday 14.06.24

***Meet in Harney Gym Basketball Court***

Main WOD
- Beep Test

5 EMOM of Turkish Get Up

Clean & Jerk 4x 4 @ 75%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Beep Test offered at 0545, 0630. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Report to the Harney Basketball Court for the Beep Test! If you have never performed a beep test, it is definitely something to experience. It can and will test your cardiovascular strength and endurance and is used in many parts of the world to assess your abilities in that arena.

How it Works: The test involves running continuously between two points that are 20 m apart from side to side. These runs are synchronized with a pre-recorded audio which plays beeps at set intervals. As the test proceeds, the interval between each successive beep decreases, forcing the athlete to increase their speed over the course of the test, until it is impossible to keep in sync with the recording. If the person being tested does not make the next interval before the beep, then the most recent level they completed is their final score.

Skill: Turkish Get Ups- you should use a heavy weight, but if you have never performed this movement, get with a level 1 trainer or another knowledgeable fellow and learn the movement with a lighter weight. Once you get the standards down, try out the EMOM for five minutes. Have Fun!

Strength: Clean and Jerks are pretty heavy. Work on your technical movement with the weight. Head remains neutral, feet at hip width on initial pull, arms extended and shoulder shrug on the first pull, hips open before the catch, bar travels straight up to the top.  You can either land in a split or with your feet slightly wider than hip width.

1030 Crew: Beep test will not be available at 1030, so substitute a 10 minute "Death By" 20m Sprints.


Sean Carmody said...

7.4....PR (first attempt)

Dan R. said...

10.3....I'm no Steve Nash or Beckham.

Rich V. said...

I hope everyone got a good work out. We will try to run another test in August or september.


Thanks Mr. V!!!

Kwame Boateng said...

Got a 10.2 - I think Mr V said that's the same as a strong high school girl's volleyball team.....

Josh Lawler said...

8.3. New record! that is comparable to a girl's JV volleyball team