Aug 7, 2014

Friday 14.08.08

Team WOD
1RFT, 2 Partners

- 400m Run
- 100 Sumo Deadlift High Pull 75/55#
- 100 Wall Balls 20/14#
- 100 Box Jump Overs 24/20"
- 400m Run

Skill Work
Max Effort Ring Dips for 30sec / 20sec / 10sec

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!

Team WOD: This is a 2-person Team workout. Both teammates run together. The reps can be split up however you like but only one person working at a time.

Range of motion: Focus area for all three of these movements. For the sumo-deadlift-high pull make sure that the bar is at collar bone high. For the wall balls, make sure that we are squatting so the crease of the hip is below the crease of the knee. For the box jumps, ensure that we are coming to full extension while on the top of the box.

Keep 'Em Honest: If your partner is not coming to full extension, bring it to their attention. We are trying to make everyone better, not call him or her out.

Scaling: Substitute 500m row for the run.  Reduce the weight on the SDHP to 55/35#.  Reduce the weight of the Med ball to 14/10#.  Reduce the height of the box to 20/16".

Skill Work: Ring dips are quite a bit more challenging than bar dips, so we scale these frequently. Rings are extremely unstable, utilizing numerous stabilizer muscles in your core and shoulders. This goes a long way in building core strength and preventing injury. Watch this video to see how ring dips are done.

1 comment:

Ross said...

Team Charles and Ross
16:38 RX