Oct 6, 2014

Tuesday 14.10.07

Main WOD "Seal Fit Monster Mash"
1RFT, 30min Time Cap

Buy In
- 100 Double Unders

Then 3RFT
- 25 KB Goblet Squats 53/35#
- 25 KB Swings 53/35#
- 200m KB Farmers Walk 53/35#

Buy Out
 - 100 Burpees

Skill (UP FRONT)
Double Unders  3x 5
Goblet Squats    3x 5
KB Swings        3x 5

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: This WOD is a popular SealFit WOD that will humble the best of us. The time cap is both for realism and a motivator to finish under 30. Because it’s a long one, and we have a new skill (Goblets) we’ll skill work first. Emphasize depth on the goblets, full extension on the swings, and counter-balancing your free arm on the Farmer’s Walks. The standard for burpees is feet leave the ground and hands touch overhead.
Scaling: Substitute double unders with singles at 3:1. Reduce the KB weight to 44/24#.
 
Skill (UP FRONT): Take 10-15 minutes to refine your skills as you warm up through the full and required ranges of motion. Loosen up those ankles and wrists to facilitate the Double Unders.  Review the proper hold techniques for the Goblet Squat and work a full range of motion.  Start your KB swings with Russian Swing and expand your range to the American Swing. 

6 comments:

Iron Major CrossFit Coordinator said...

27:46 Rx

Burpees got out of hand quickly...

Jimmy Chen said...

Going to take a raincheck on this one since PT got canned this morning. Gotta brief the FA Commandant dark and early!

But, yeah, I can see how 100 burpees can get ugly real quick...

Chuck Lawrence said...

21:57 Rx(ish). I gave up on the DU after the first few. Burpees felt great up until I finished the first 20. During the last 80 I just closed my eyes and went to my happy place...

Ross said...

IMCF SD DET

Chuck you happy place must be much better than mine, I got behind on the 3RFT and just could get caught back up this AM... DU went well, did sets of 60, 20, 20 in under 20 min, but didn't finish, the 3RFT until the 17 min mark, finished RX @ 28:48

Cedric Burden said...

This WOD should be called the widow maker...did it with the 0800 class of course Tara finished it under 20 minutes...completed it 28:37 Rx

monroe said...

Squat, hinge, carry, love it.
DU's broken at 80, KB work at 45lb, 13:40. No burps today