Oct 5, 2014

Monday 14.10.06

Main WOD
E2MOM for 10min

- 3 Dead Lift (315/225#)
- 1 Suicide Sprints (10m-20m-30m)
- 30 Double Unders

Skill/Strength
- 5x 10 GHD Sit Ups

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: E2MOM for 10 min equals 5 rounds executed exactly 2 minutes apart on the minute. Due to limited # of weights for the Deadlifts, we will separate the athletes into 2 heats and offset by 1 minute. Rest is built into the WOD to maximize your intensity. Scale as needed so that the athlete can perform in under 2 minutes. Emphasis on quick transitions from lift to sprint to jumps.
  • Deadlift: At set up, ensure weight in Heels, shoulders slightly in front of bar, and lumbar curve maintained.  During execution, shoulders and hips rose at same rate, bar maintains contact with the body at all times, and hips reach full extension at the top.
  • Suicide Sprint: Starting at the 0m line, sprint to the 10m line and back, then sprint to the 20m line and back, then sprint to the 30m line and back. 
  • Double Under Technique Video
Scaling: Lower the weight on the Dead Lift, but keep it at a challenging weight around 80% of 1RM. Substitute double unders with singles at 1:1 to ensure you are done prior to the next round.
 
Strength: Time to put that extension technique training to the test. Athletes perform an unbroken set of 10 GHD Situps at a slow pace. On the second and third sets, increase the pace. On the forth and fifth sets, athletes may add weight with Dumbbells or Kettlebells to make the set more challenging. Rest as needed between sets.

6 comments:

Chuck Lawrence said...
This comment has been removed by the author.
Iron Major CrossFit Coordinator said...

295#...Got all the work done in each round.

Good turn out this morning...anymore people and we will need a bigger bubble!

Sean Carmody said...

Rx...Good Times

Jimmy Chen said...

IMCF Sill

Scaled to 235# since I ran out of bumper plates. Took about 1:15 to 1:20 to complete each round and savored every second of rest.

Did anyone else have that weird sensation after stripping the bar after the WOD where you almost fell backward picking up the bar since it felt so light?

Ross said...

IMCF SD DET

WOD RX, had about 35 -40 sec rest each round.

NO GHD so afterward i did some clean work.

EMOTM 10 Min @185
Squat Clean
then straight into
Hang Squat Clean

Chuck Lawrence said...

Scaled weight to 295#. Averaged about 35 sec rest each round.

Afternoon training session:

Tempo back squats, Front rack step ups (18'' box), CTB Chin-ups, 3x25 Wallballs (unbroken sets), TGU @ 53#

Then:
3 rounds not for time
1 burpee MU
2 rope climbs legless
3 box jump sd 36
4 cleans @185#