Aug 25, 2014

Tuesday 14.08.26

Main WOD
15min AMRAP

- 10 Burpee Box Jump 24/20"
- 50 Double Unders

Strength Work
- 3x 10 Ring Dips

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!

Main WOD: As many reps as possible for 15 minutes. The burpee box jump requires that the chest and thighs touch the ground at the same time. Stand up and jump onto the box with your knees locked out and your hips open at the top. There is no scaling the range of motion. The double unders require that you keep your elbows in tight to help prevent tripping as the rope changes length when you move around. Here is a video to help with your double under technique.

Scaling: Reduce box jump height to 20/16".  Scale the double unders for singles (2:1).

Optional Strength Work: Keep your palms facing in and against your body to help with stability. Check out this video for ring dip tips.

3 comments:

Ross said...

IMCF SD DET

Did this one late and forgot to post yesterday...

Burpee Box Jumps just kill me - redline way too early and cannot recover, throw my inefficient DUs on top of the and its a pitiful day for me...

4 rds + 10 Burpee Box Jumps..

Cedric Burden said...
This comment has been removed by the author.
Cedric Burden said...

6 rnds + 6 Bps BJ(Rx)