Jul 15, 2014

Wednesday 14.07.16

Main WOD
16min AMRAP

- 20 Double Unders
- 15 Hand Release Push Ups
- 10 Kettle Bell Snatch 53/35# (5 each arm)

Skill : Pistol Progression
- 3x 10 Banded Air Squats
- 2x 10 Heel Elevated
- 2x 10 Full

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:  16min triplet consisting of mono-structural, gymnastic, and weight lifting movements.  Don't forget your ropes!  If you just learning double unders, this is a great WOD to fight through and improve.  Don't scale unless you are spending close to a full minute on the movement.  Hand release push ups require chest to deck with hands off the ground prior to achieving full extension of the elbows while maintain a rigid body line.  Kettle Bell snatches can be alternating singles or sets of 5 each arm.  Remember to punch through the top of the movement to prevent the kettle bell from smashing into your forearm.   

Scaling:  Substitute Singles for Doubles at 3:1.  Reduce the weight of the KB Snatch to 35/24#.

Skill: Stretch out the calves and ankles before getting started.  Today we start with banded air squats. Take red/purple band and double it over, step inside it ensuring one loop is above the knee and one loop is below the knee.  Execute 10x air squats while pushing your knees out.  This will help your range of motion and reinforce external rotation.  Check out this video for examples of alternate pistol progressions, full pistol, and even advanced pistol.


Jimmy Chen said...


Between odd hours to in-process and figuring out what HHG stuff we lost/got stolen during the move, I managed to sneak this quick WOD in.

Finished with 9 measly rounds. Man, didn't think taking a month and some change off of CrossFit would hurt this much!

Sean Carmody said...

7+20 (Rx); Not my finest 16mins.

Ross said...


8 rds for me today.