Nov 5, 2014

Thursday 14.11.06

Sweatshirts Have Arrived!!!

Main WOD "These Speakers Go to Eleven"
Descending/Ascending Ladders w/ Penalty

- Burpees       10,9,8...1
- Toes to Bar 1,2,3...10

*E2MOM, Run 200m

Skill / Strength
Max length Broad Jumps

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: Every round's rep count totals 11. The first round is 10 burpees and 1 TTB. The second round is 9 burpees and 2 TTB. Continue counting both down and up until your last round is 1 Burpee and 10 TTB.  That's not all!!! Every 2 minutes on the minute (0:00/2:00/4:00/6:00/etc) stop what you are doing and run 200m.  Pick up where you left off when you return. Enjoy!

Scaling: Substitute knees to elbows or knees to chest if you cannot achieve toes to bar.  If you cant jump during the burpee, stand tall and clap overhead while maintaining full hip extension.  If you cant do the push up during the burpee, drop down to the plank position and pop up from there.

Skill: Remember those broad jumps last week?  Want to get better?  Spend 5 minutes working on arm swing, heel rock, and leg explosion to achieve a max length Broad jump.  Check out these tips below:

7 comments:

Chuck Lawrence said...

12:04 Rx. I almost had to break up that last set of 10 T2B...it was a race against the clock!!!

Sean Carmody said...

9:35 Rx

ROBERT KINNEY said...

15:50 Rx

GirthMcCoy said...
This comment has been removed by the author.
Nick Lozar said...

11:18 Rx

Sean Carmody said...

Full Disclosure: The 0630 crew did not start with the run. It was brought to my attention that we are dirty cheaters.

Jimmy Chen said...

IMCF Sill

Had to do this one on Friday (7 NOV 14) due to work-related commitments.

In any case, completed this in 9:50 Rx. And this is WITH the 200-meter start, so I wasn't a dirty cheater, (thanks, Sean!).