Aug 31, 2014

Monday 14.09.01

BUBBLE OPENS AT 0800 ON MONDAY
Main WOD
1RFT

- 5000m Row

Skill
- 10min EMOM of 1x Muscle Up

Strength
- 3x 3 of Deadlift & Hang Clean @ 60%

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Due to Labor Day Schedule, one start time of 0815. Warm up prior and be ready to 3, 2, 1...Go!

WOD: If you read the Main WOD and thought "What the...", than you NEED to due this WOD. The rowers keep time so set individuals up as soon as they are ready. Use the preset workout 5K option (or setup in custom option). Spend 15 minutes to warm up your legs (air squats), lower back (good mornings), and arms (bent over row). Remember the key to rowing a 5k is TECHNIQUE. Order of operations is Leg Drive - Open Hips/Back - Pull with Arms.  Reverse the order on the way up the slide with Arms Extended - Close Hips/Back - Compress the Legs.  Check out this video for tips from Shane Farmer, CrossFit Rowing Coach.

Scaling: Substitute 5,000 Sumo Deadlift High Pulls for the row.  But seriously, if you have never rowed a 2k or greater, grab a trainer to tailor this WOD to you.

Skill: EMOMs are great opportunities to build both strength and/or technique. Muscle Ups can be done on the bar or rings pending space. If you don't have a Muscle Up (MU), substitute 2 Chest-to-Bar (C2B), or 3 Kipping Pull Ups. For large groups. Off Set the EMOM by 30 secs.

Strength: Idea is 3 sets of 3 reps consisting of a Deadlift, pause, Hang Clean.  Weight should be chosen based on 60% of your hang clean max.  Use this rep scheme to square away to refine your movements for heavier dead lifts and hang cleans later this week.