Nov 30, 2014

Monday 14.12.01

Main WOD
4 RFT

- 10 Toes-to-Bars
- 20 Burpees
- 30 Double Unders
- 400m Run

Optional Strength
- Back Squat 1 Rep Max

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: Welcome back from the Holidays! Nothing like a full body blast to get back into the swing of things...literally.  Start this WOD at the rig and execute 10 toes to bars. Try and go unbroken and drop immediately in to your burpees. Burpees begin with chest/quads on the ground and end with feet off the ground with the hips fully extended and elbows above ears. Grab your rope and knock out 30 DUs or 90 singles. Then hit the road for a quick 400m run or 500m row. Recommend using the run as your active recovery to maintain a solid pace throughout all four rounds.  Tips below:
Scaling: Substitute Knees to Elbow (K2E) for TTB. Substitute Pop-Out burpees for regular burpees.  Substitute singles for double unders at 3:1.  Substitute 500m row for 400m run.

Strength: Time to gage your improvements from last month's squat work. Partner up in teams of three and find your 1 rep max. Remember to set your feet, establish a good lumbar curve and brace your core. Squat to parallel and exhale on your way up while keeping a neutral head position.  Enjoy!!! If you already know your 1 rep max, find your 3 rep max...

6 comments:

Chuck Lawrence said...

17:58. Mix of DU and SU...I want to blame my rope, but I know it's because I don't practice DU enough.

ROBERT KINNEY said...

20:22 Rx

Nice way to kick off the week and apologize or the last four days if gluttony

MotorCityJay said...

What would be a good time for an evening drop in?

Sean Carmody said...

19:56 Rx

Sean Carmody said...

MotorCityJay, we don't have any formal sessions in the afternoons though you'll typically see some small (1-3 person) groups doing either our programming or other programming. Our formal sessions are 0545, 0630, and 0800. If you're new to CrossFit, I'd recommend coming to some of the formal sessions before striking out on your own. Either way, welcome to the bubble.

Oleksii Tsariuk said...

17.51 (ROW)a nice breathe through wod