Jul 27, 2014

Monday 14.07.28

Main WOD
16min AMRAP

- 10 Box Jumps 24/20"
- 5 Toes to Bar
- 5 Pull Ups

Strength: Strict Press Test
1 rep max

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: Goal for this triplet is 12+ rounds. Box Jumps will take 30-40 seconds, Toes-to-bar will take 10-15 seconds, and Pull Ups will take 10-15 seconds.  Times are based on pacing yourself and not "redlining" in the first 8 minutes.  Things to consider:
  • Box Jumps.  Rest on top of the box, NOT the bottom. As soon as you come off the box, jump back on.  Image that the floor is lava. If you are substituting step ups, maintain a even pace while switching your lead foot half way through each round.
  • Toes-to-bar.  Start in the hanging position on the bar with the heels starting behind the vertical plane of the bar. You then get both toes to touch the bar at the same time and finish by having both feet pass under the bar again.
  • Pull Ups. Very low pull up count.  Excellent opportunity to work on stringing them together and maybe even try the butterfly kip.
Scaling:  Reduce the height of the box to 20/16".  If you cannot get your toes to the bar, try and get your feet above your shoulders or sternum.  Pull up quantity is low, so resist the urge to use a band.  Prefer that you grab one of the adjustable pull up bars and work on jumping pull ups.

Strength: Time to check our progress over the last month with a test!  We have worked Strict Press once a week for the last 4 weeks focusing on the 4 points of performance, keeping your elbows inside your hands, and breathe control. Today we will put it all together and set a new PR! Read about the importance of the strict press at http://www.crossfit.com/journal/library/PushpressJan03.pdf  starting on page 2.



4 comments:

Sean Carmody said...

17+11 (Rx)

Ross said...

IMCF SD DET

14 rds RX

ROBERT KINNEY said...

15+6 Rx / 150# PR

Good day!!!

Dan R. said...

17+6
#145 SP (PR)