Jul 29, 2014

Wednesday 14.07.30

Main WOD
20min AMRAP

- 20 Air Squats
- 20 Kettle Bell Swings 53/35#
- 200m Run

Strength: Pull Ups Test
1x Attempt Max Effort

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:  This triplet is ordered so that those taking there sweet time on the 200m run will come in last.  The KB swing is the most taxing movement, so utilize the last 10 air squats as active recovery to prepare your self for large unbroken sets during the KB swings. Those who burn through the air squats will leave themselves gassed for the KB and a vicious cycle will begin.
  • Air Squats.  Points of performance are weight in heels, maintain lumbar curve, hip crease is below knee crease at bottom of squat, and your knees track over toes creating external rotation which stabilizes the system.
  • KB Swings. "Its all in the hips" - Chubbs Petersen.  Keep your chest upright at all times creating upward momentum by opening your hips as the KB swings frontwards.  Grip the edges of the KB handle and keep your elbows rigid ensuring all power from the hips is transferred to the KB.
Scaling:  Use a medicine ball to brace your downward movement of the air squat.  Reduce the weight of the kettle bell.  If you have a shoulder injury, consider the Russian swing (bring KB to parallel) and/or go one armed swing.  Substitute a 250m row for the run.

Strength:  Time to check our progress over the last month with a test!  We have worked pull ups in ascending EMOMs over the last 4 weeks.  Today we will put it all together with 1x attempt of max effort strict pull ups (unbroken).  Chalk up, grab a piece of pipe, and have a buddy cheer you on.  String together as many strict push ups as possible and record your score. Maybe your buddy can motivate you to get 3 extra pull ups...


Tina Kracke said...

Looking forward to the run!


7+20 (45#)

Dan R. said...

8 rnds
17 pull ups, mostly strict.

Neal was a great example of welcoming Elizabeth and introducing her to her first Crossfit WOD.

Ross said...


9 rds w/ 55 lb dumbbell