Aug 11, 2014

Tuesday 14.08.12

Main WOD
4RFT

- 15 Thrusters 115/75#
- 400m Run

Optional Strength
- 5x 3 Back Squat @ AHAP

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD: These are relatively heavy thrusters, but need to ensure that the crease of the hip is below the crease of the knee on each thruster. If you think that you are shorting the range of motion (ROM), gab a med ball and squat to that. Think about how you want to break this up and then take MINIMAL rest. Any amount of thrusters can make you want to long breaks...DONT. Recover on the run, not while looking at the bar.  Check out this video for tips on the thruster.

Scaling: Reduce the weight of thruster.  Try and pick a weight that you can do at least 10 unbroken reps on the first round.  If you have to break the movement into a front squat-pause-push press, reduce the weight.

Optional Strength Work: This week's rep scheme is a flip from last week.  We will be doing 5 sets of 3 which should allow you to post higher numbers as you attempt AHAP (as heavy as possible).  

6 comments:

Ross said...

IMCF SD DET

13:38 RX,

Squats, 5x3 @
225, 275, 315, 315, 315

Oleksii Tsariuk said...

12.54 RX

ROBERT KINNEY said...

16:04 rx

I thought I might throw up on 4th of thrusters... terrible

Sean Carmody said...

17:04 Rx

Jimmy Chen said...

IMCF Sill

11:54 @ 95-lbs. Definitely took Adam's advice about using the run as a breather. It felt weird to be jogging in between the rounds of thrusters, but the benefit outweighed the awkwardness in the end.

Had enough time to knock out only four rounds of squats: 4x3 @ 135, 185, 235, and 255.

Dan R. said...

15:26 Rx.
Fought to do last round in reps of 3.