Sep 24, 2014

Thursday 14.09.25

Main WOD
AMRAP 20 min

- 50 Double Unders
- 50 Air Squats

Skill/Strength
- 5x 5 Weighted Dips 25/15#

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: 2 movements, 20 minutes, and lots of heart.  Looking for 6-8 rounds depending on your DU skills.  Start the WOD with your rope on the ground. At Go time, pick up the rope, keep your elbows close to the body, and spin at the wrist while building a rhythm between your jump height and rope speed.  After you hit 50 (or 150 for those scaling), drop the rope behind you and begin your air squats.  Remember the points of performance: Lumbar curve maintained, weight in heels, knees out over toes, and your hip crease is below your knee crease at the bottom.  FULL EXTENSION AT THE TOP! ...and repeat till time is up.

Scaling: Substitute Singles for Doubles at 3:1. Use a medicine ball to ensure full range of motion and assist with control at the bottom of the squat.

Skill/Strength: A weighted dip is the raising of yourself on 2 supports with elbows locked at the top WITH weight. Clasp a 25/15# dumbbell between your feet.  Range of motion requires that YOU Lower your body until your shoulders are lower than your elbows and you push yourself up until your arms are straight and perpendicular to the ground. Variations for Dips:
  • Parallel Bar Dips. Parallel bars that are 55cm/22″ apart.
  • Rings Dips. Dips using rings are harder than parallel bar Dips because you need to stabilize yourself.
  • Chair Dips. Put 2 chairs back to back & dip in between. Make sure the chairs are stable enough so you don’t fall. (good variation for those at home).
  • Bench Dips. Feet elevated, hands on a bench. Do NOT add weight in this position.

4 comments:

Dan R. said...

10rnds+6
Seemed quiet this morning in the bubble.

Ross said...

IMCF SD DET

Took remedial PT this morning with the cadets had them do
2 rds of
Run 300m
1 Min Sit-ups
Run 300m
1 Min Push-Ups
Run 300m
1 Min Dips (scaled off the bench for most)
Run 300m
1 Min of Lunges
Run 300m
Rest 5 Min between first and second rounds.

took a 15 min rest then hit the WOD, but it still left my legs a little no really smoked and the WOD did not go well for me, was sucking air from round 1.

6 rounds RX

Afterwards skipped the dips did some press work
Strict Press
5x135
3x155
1x185
1x185

Push Press
5x185
5x185
5x185

Cedric Burden said...

At 0800 with Tara...7rds+ 70..she got me by 8 reps..Great work!

Jimmy Chen said...

IMCF Sill

The first ten minutes weren't too bad. Then the realization that I was only halfway done made me cry silent tears.

Finished the WOD at 8 rounds exact.