Oct 14, 2014

Wednesday 14.10.15

Main WOD "Mono-Chipper"

- Run 600m
- Row 600m
- 50 Double Unders

- Run 400m
- Row 400m
- 35 Double Unders

- Run 200m
- Row 200m
- 15 Double Unders

Jerk Variations

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: Three mono-structural movements to stress those metabolic pathways. Remember to PACE, PACE, PACE throughout this WOD. In order to avoid burnout, each athlete should mentally pick a movement that will be your "active recovery." This will allow you to sustain your pace and surge at the end.
  • Double Under Technique Video
  • Rowing: Drive the Knees down, open the hips to the 1 o'clock position, pull the handle to your chest ensuring the chain maintains a generally straight line. On the return, throw the hand out over the knees to create momentum up the slide, close the hips to the 11 o'clock position, and then recoil the legs ensuring you keep your chest up to promote breathing.
Scaling: Substitute Singles for Double Unders at 3:1.  For those new to game and still developing the you cardio, consider starting at the round of 400/400/35 and add a round of 100/100/10 at the end.

Skill: Jerk Variation are skill not strength. The goal of this skill work is to build a foundation of technique in the three primary variations; Push, Full, Split. Recommend single lifts at about 40% 1RM. Watch the video below and experiment under the watchful eye of a coach and or buddy.



13:11 rx

Sean Carmody said...

German Physical Proficiency Test. 40sec sprints, 55sec pull up hold, 3:48 1000m run

Ross said...


Good run with Cadets, then the WOD
RX @14:28

Jimmy Chen said...


No workout this morning due to rabid stray dog watch in the neighborhood. Looking to do this one after COB so that I can at least see if I'm going to get the rabies...

Anyways, it sounds like Sean got a good workout in! Nice...