Oct 26, 2014

Monday 14.10.27

Main WOD
5 RFT

- 5   Overhead Squats 135/95#
- 10 Toes-to-Bar
- 15 Dumbbell Hang Squat Cleans 35/20#
- 20 Double Unders

Skill
Hand Stand Walks

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: Scaling options will be essential for this WOD to finish around the 20min mark. Overhead Squats should be slow and deliberate through a full range of motion (hips below knees at bottom, full extension of the hip and arms locked out at top). Toe-to-Bar should be executed a little bit faster while ensuring that each rep starts with both toes behind the vertical plane and ends with both toes touching the bar at the same time. Dumbbell hang SQUAT cleans require a FULL squat with TWO dumbbells.
Scaling: Reduce the OHS weight to 95/65#. Substitute knee-to-elbows for toes to bar.  Reduce the DB weight to 25/15#.  Substitute singles for doubles at 3:1.

Skill: Hand Stand Walks. Your eyes aren’t deceiving you. We’re repeating this skill intentionally. Continue to build athletes on Friday’s progressions. Encourage them to try the next progression if their ready, HS Holds, Wall Walks, Walk Off Wall, Full HS Walks.

6 comments:

ROBERT KINNEY said...

14:10 (30# DB)

Jimmy Chen said...
This comment has been removed by the author.
Jimmy Chen said...

IMCF Sill

16:30, subbed DB with 35# KB. Yup, OHS continues to be the bane of my existence.

Odd side note, doing Rx'd OHS made me hum "itsy bitsy spider" in my head as I squatted very, very slowly down.

Ross said...

IMCF SD DET

Don't let a 1:44 rd 1 fool you, pace this thing. 17:42 RX

Cedric Burden said...

13:38 45# OHS MBSC 20#

Chuck Lawrence said...

14:43 Rx(ish). Didn't struggle so much with the weights, but still doing DU at 3:1. It might be a really FAST 3:1, but they're not DU...yet.