Jun 10, 2014

Wednesday 14.06.11

Main WOD "For the Core"
3 Tabatas*

- High Plank Tabata
- Hanging Leg Raise Tabata
- Low Plank Tabata

*Penalty of 10 Supermans every time you break the position
**Perform penalties after the last Tabata

Strength
5x 1 Back Squat @ 65%, 70%, 75%, 80%, 85%

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: Stress movements require the focus of body and mind.  How long can you hold a certain position? What is the quality of that position?  We will execute 3x Tabatas back-to-back-to-back in order to stress the core while maintaining perfect posture.  A Tabata is 20 seconds of work (holding the position) and 10 seconds of rest (relax) for 8 rounds.  The penalty for breaking your position during the work portion is 10 Supermans to be conducted at the end of the last Tabata.
  • High Plank: Starting position of the Army push up.  Elbows locked out and back straight.
  • Hanging Leg Raise:  Arms/legs extended in pike position.  If you cant maintain the pike, substitute knee raises and assess yourself a penalty.
  • Low Plank: Same as the Army Push up position except on your forearms and elbows.
  • Superman: Lay on your belly and arch your back so arms and legs are off the ground.
Skill: Execute the HUG Hip Mobility Drills from last week and warm up those legs for 5x1 Back Squats.  Remember the points of performance for the Air Squat and apply liberally! 

2 comments:

Ross said...

IMCF SD DET

Complete with 3 penalties. Leg raise holds were the worst, planks seemed easy but got tough at end of last tabata.

BS
1@250
1@270
1@290
1@310
1@330

ROBERT KINNEY said...

"Well that escalated quickly..." Is the phrase that best sums up today's tabatas

High plank = lots of giggle time.
Leg raise = openly crying
Low plank = stoicly watching clock.

Only 40 supermans...good cool down for the core