Sep 16, 2014

Wednesday 14.09.17

Main WOD
20min AMRAP

- 3   Back Squats 135/95#
- 30 Double Unders
- 10 Lunges (5 each leg)

Pose Running : Falling Up Hill

Post loads and results to

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

WOD: Leg Day? Back squat weight will be limited by your ability to clean the weight from the ground, jerk it overhead, and receive it in the back rack. DO NOT allow the bar to roll off your back after your 3rd squat.  Either bring it over head to the front rack, or use an actual metal rack.  Double Unders meant to serve as active rest allowing your legs to recover.  The Lunges will warm up you lower body prior to getting back in the rack. Pace yourselves throughout the WOD.  Set your feet and lumbar curve prior to cleaning the weight each round.

Scaling: Reduce the weight to 95/65# or use the racks on the rig to get a heavier weight into the back rack. Substitute Singles for Double Unders at 3:1.  Reduce to depth of the lunge ensuring your range of motion is challenged on every rep without inducing injury.

Skill: This week we will enforce the concept of falling forward during the run.  Move out side the bubble and line up at the base of the hill next to the Harney Gym (go out the double doors, walk across parking lot, stand on side walk, look up).  As a group, conduct ten 40yard dashes up hill, ensuring you are pulling your heel to your butt and falling forward.  Don't worry, the hill will catch you if you fall. 


Tina Kracke said...

Awesome! Was dreaming of lunges! Will have to rack for the squats -shoulder recovery. Sad I missed the 0545, but made up the [mod] WOD at 1600.

Iron Major CrossFit Coordinator said...

@ CrossFit Vicksburg w/ Kwame B. & Tara K.

We did the CrossFit Baseline twice with 3min rest in between attempts. Second time through was reversed.

4:24 Kwame
4:27 Rob
4:51 Tara

500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
Rest 3 min
Reverse through

Iron Major CrossFit Coordinator said...

times reflect first time through only

Ross said...


RX @ 11rds + 3 BS... Really kicked my butt, but any type of volume with DU does, I become very inefficient after the first couple of rounds and just nug through them..

Didn't have time to work on Pose running, drills.. Did get a nice ladder in with Cadets this AM.

10, 9, 8....1 Air Squats
1, 2, 3.....10 Push ups
with a 200 m sprint in between each step of the ladder.

Cedric Burden said...

14 rounds(but I think I did 15) @ 95# ...still recovering from the Plaza 10k...that's my story and I'm sticking with it ;-)

Jimmy Chen said...


16 rounds (Rx). Was starting to hallucinate near the end of the 20 minutes!