Jun 30, 2014

Tuesday 14.07.01

Main WOD
4RFT

- 10 Power Cleans 95/65#
- 10 Front Squats 95/65#
- 10 Push Press 95/65#

Skill
Pistol Progressions (alternate legs)
2x 10 Assisted
2x 10 Heel Elevated
2x 10 Full Squat

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD:  Target time for this couplet is sub 10 minutes. Most you will burn out in the first round and leave yourself huffing and puffing through the last 3 rounds.  Establish a good stance, tighten up the core, and maintain a flat back with neutral gaze.  No need to change weights or hand position allowing for a smooth transition between movements.  Remember to break sets before you have to, never pausing for more than 10 seconds at a time.  Take a deep breath, shake out the hands, and get back to work.

Elbows: Fast elbows on the cleans.  High elbows on the front squats.  Keep the elbows inside your hands on the push press. 

Scaling:  Reduce the weight to a level that allows you to achieve a full range of motion without compromising your lumbar curve.

Skill: Stretch out the calves and ankles before getting started.  Regardless of skill level, start with assisted pistols and work your way up to the full pistol. This exercise requires a full range of motion, balance, coordination, and strength. Check out this video for picture perfect demonstrations.  For those of us that are working up to the pistol squat, there are many progressions to get you on your way.  Check out this video for examples of bench pistol, assisted pistol, full pistol, and even advanced pistol.






8 comments:

Jacob Heppner said...

Row 1k, rest 1 min, row 500m, rest 1 min, row 300m, rest 1 min, row 3x100 with 30s rest btw with mask.

C&J up to 285#

30x Ring HSPU for time (11.31)

ROBERT KINNEY said...

7:43 Rx

Front Squats were not kind this morning...but it was nice burner to start the day.

chris.m.rowe said...

11:00.3 as RX'd

Last set was definitely a smoker...

Graf/Vilseck Area

Ross said...

IMCF SD DET

Warmed up with Full Cleans @ 95 lbs, plus red band doubled over each end of bar. 15 reps (singles)

METCON
5:40 RX

Pistol Progressions,
2x10 with band for assistance,
2x10 heel raised on 10 lb plate using rack for balance
2x10 to 10" seat

Ended with two sets of 10 banded box squats keeping shins at a back wards deflection to force engagement of the glutes and hamstrings.

Russell Gibson said...

15:19 @ 85#
Wow. That hurts after a month off.

Dan R. said...

7:11 Rx
Worked pistols and snatch work with Charles afterward.

Kurt Knoedler said...

10:37 Rx: Had to do the WoD in my garage gym this morning. First full WoD during hand rehab, felt good but will need lots more work to get back to 100%. See everyone in two weeks, time to work the road WoDs.

Sean Carmody said...

8:14 Rx