Nov 19, 2014

Thursday 14.11.20

***Coaches Clinic this Afternoon***
Main WOD "Jack Baeur"
5RFT

Overhead Squat 95/65#
20-16-12-8-4

Box Jumps 24/20"
4-8-12-16-20

Skill
Max Height Box Jump

Optional Strength
- 10x 3 Back Squat @ 85% 1RM

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: 5 rounds of 2 movements with descending/ascending rep scheme. Each round consists of 24 reps (get it? 24 reps=Hours).  Feel free to whisper loudly in your best Jack Baeur voice.
  • Overhead squat demo video. Focus on midline stability with this movement. If you are unfamiliar with the overhead squat, consider the scaling options with this exercise.
  • Box Jumps: Legs will be tired after the OHS, so be deliberate with your jump/step up...or the box will bite you.
Scaling: For the overhead squat, you can reduce the weight. If you are not comfortable with keeping weight overhead, you can consider doing front squats instead of the overhead squat. Scale the box jumps by reducing the box height or converting to step ups.

Skill/accessory work: Pile up the soft black plyo boxes and work on a max box jump height.

3 comments:

Sean Carmody said...

7:10 Rx

Ross said...

IMCF SD DET

8:13 RX, second week of hacking up a lung, love it..

Chuck Lawrence said...

Didn't do the posted WOD today...helped Dan test tomorrow's team WOD. Everyone better put on their big boy/girl pants...it's going to be a bruiser!