Oct 15, 2014

Thursday 14.10.16

Main WOD
4 RFT, 25min Time Cap

- 5   Handstand Push Ups
- 10 Pistols (alternating legs)
- 15 Pull Ups
- 12 Deadlift 155/115#
- 9   Hang Power Cleans 155/115#
- 6   Push Jerks 155/115#

Strength: Full Cleans
5-5-3-3-2-2-1 @ 60/70/80/90% 1 RM

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: There’s a high probability no one finishes under the time cap. That’s by design. So don’t fret and get moving. Warm up with a few reps of dead lift – pause – hang power clean – pause – push jerk. This will help your body understand the transitioning between the movements. For instance, recommend breaking at 11 on the deadlifts so that 12 sends you into the cleans. If you have to, break at 8 cleans to set up for unbroken jerks. Check out the bear complex for movement transitioning.
Scaling: Scale the HSPUs with 1-3 abmats or execute piked version on a box.  Substitute air squats for pistols at 2:1.  Substitute jumping or banded pullups as required. Reduce the barbell weight to 50-60% of your 1 rep max.

Strength: Full Cleans. Start light and work to heavy.  Focus on form throughout.  Think about quick feet and fast elbows as you drop under the bar. Full cleans require that the top of your quads are parallel to the ground (i.e. hips crease below knee crease).


Adam Thompson said...

Yeah...so that one was really hard. Good programming Sean.

16:54 Rx

Sean Carmody said...

24:22 Rx. Thanks Adam.

Chuck Lawrence said...

19:40 Rx. This might have been the hardest one so far this month. I seriously considered dropping to 135# during round 3...fortunately Oleksii gave me the motivation to keep pushing. Really pumped that I can finally rep out pistols...

Big props to Sean for a baller month so far...gains abound!

Iron Major CrossFit Coordinator said...

21.27 @ 135#

Jimmy Chen said...


23:11 @ 135#. I think it was the "high probability [that] no one finishes under the time cap" statement that made me push that much harder.

The transition from push jerk to HSPU was brutal!

Ross said...


I did this @155 and RX HSPU but subbed 2:1 AS for the Pistols since I have not achieved that movement yet.

19:02 but man that was rough getting through the 4 rds...


Sean Carmody said...

You figured me out...sometimes Timecaps can be great motivators.

Also, I apologize for strength cleans following this WOD. I realized while laying in a pool of my own sweat that it was a poor choice.

Ross said...

Yeah those cleans hurt afterward, lighted, couldn't breath.

Oleksii Tsariuk said...

16.39. Great wod. Thanks