Nov 3, 2014

Tuesday 14.11.04

Main WOD
5RFT

- 10 Ground to Overhead 95/65#
- 400m Run

Skill / Strength
Handstand Holds 1min / 40sec / 20sec
L-Sit Holds 40sec / 20sec / 10sec

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: Ground to Overhead? This terminology provides the athlete with movement options. The standard is to touch the bar to the ground and lock out overhead with control as efficiently as possible for each rep. This is typically performed as either a Power Snatch, Power Clean and Jerk or Power Clean and Push Press. Click on each movement for a more detailed breakdown.  After 10 reps, run 400m.

Scaling: Reduce the weight to 75/55#. Jog instead of run.

Skill: Handstand Holds and L-sits.  Both are great tests of your core strength.  If you can handstand walk pretty well, try executing the hold without the wall or on a band.  For the L-sits, start with your feet tucked and walk them out to the pike position depending on capability.  Check out these videos below:

6 comments:

ROBERT KINNEY said...

13:19 Rx

Got that FRAN feeling at the end

Chuck Lawrence said...

13:27 Rx.

Concur with Rob...

Sean Carmody said...

15:16 Rx

Dan R. said...

14:39 Rx. 1 round of power snatches, 4 rounds of power clean to press.

Niko Wooten said...

12:37 Rx

Tara Kinney said...

Today was definitely a day to have a bucket on hand; based on what I've seen of this month, we may want to invest!