Jul 16, 2014

Thursday 14.07.17

Main WOD
4RFT

- 10 Ground-to-Overhead 95/65#
- 10 Over-the-Bar Burpees
- 500m Row

Strength
Strict Press 3x 3 @ 70/80/90%

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: Task based triplet with some gaming options.  Which movement will be your active recovery and which movement will be your burner? 
  • Ground to Overhead (GTO).  GTO means you can power snatch, Power clean & jerk, clean and push press, etc.  Movement starts with bar on ground and finishes with bar overhead with knees, hips, and elbows fully extended. 
  • Over the bar (OTB) Burpees. While facing the bar, chest and quads to hit the ground at the same time, stand up, jump over the bar, repeat.  No requirement for 2 foot takeoff, HOWEVER, you must remain perpendicular to the bar during the burpee.
  • Row.  What was your 500m time trial? Don't do that.  Add about 10-15 seconds onto your 500m pace and power through to the end.  Remember the order of operations: leg drive, open hips, pull with arms.  Then extend the arms, close the hips, compress the legs.  DO NOT PAUSE at any point in this motion.  Good rowing feels and looks like an infinity loop.
Scaling:  Reduce the bar weight to a level that allows sets of 5 or more without breaking.

Strength:  3x3 Strict Press at 70/80/90% of your 1 rep max.  This week is heavy and the last set should be a struggle.  Establish a good hip width stance and tighten up the mid section.  Keep your elbows inside your hands and explode the bar off the chest into a full locked out position overhead.



4 comments:

Sean Carmody said...

15:56 (Rx)

Ross said...

IMCF SD Det

15:48 RX

Dan R. said...

15:41 Rx. Started with power snatches but quickly moved to push-press like movement by second round.

Jimmy Chen said...

16:14 @ 65#. In retrospect, I could've gone Rx, but I'm still waiting for shipment #3 to come in so that I can complete my garage CF gym.

TOTALLY get Dan's comment about push press-like movements near the end. My shoulders are going to love me this morning...