Jul 2, 2014

Thursday 14.07.03

Main WOD "Annie"

- Double Unders
- Sit Ups

Deadlifts 3x5 @ 40/50/60%

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630, 0800, 1030. Warm up prior and be ready to 3, 2, 1...Go! 

WOD:  Benchmark #2.  Target time for this couplet is sub 10 minutes...if you have Double Unders.  The reps scheme is a descending ladder of both exercises.   The key to this WOD is fighting through the DUs and pacing yourself through the sit ups.  Make sure you adjust your shorts so that you don't rub yourself raw down the stretch.  Don't forget your rope!  The ropes in the bubble are either sized for midgets or sharp as razor wire.

Scaling: Substitute Singles for Double Unders at 3:1.

Strength: Deadlifts 3x5 @ 40/50/60%.  Refer to your Crossfit total for your 1 rep max.  The weight is relatively light in order to reinforce form before adding significant weight next week.  Your set up should ensure weight in the heels, stable lumbar curve, and shoulders in front of the bar.  AS you lift the bar off the ground ensure the bar maintains contact with the body, hips and shoulders rise at the same rate, and full hip extension is achieved at the top of the movement.

Reminder: Friday's WOD is at 0800 at the Track (Corner of Cody & Biddle)


Sean Carmody said...

6:24 Rx (PR)


8:51 Rx

See yall at the Track at 0800 tomorrow!!!

Dan R. said...

6:17 Rx.

Kurt Knoedler said...
This comment has been removed by the author.
Kurt Knoedler said...

Good thing I brought my rope on vacation, wishing I would have brought my abmat also.

9:58 Rx

Cedric Burden said...

Did the WOD today 9:57 Rx

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