Nov 11, 2014

Wednesday 14.11.12

Main WOD:15min AMRAP
3-6-9-12-etc*

- Kettle Bell Swings 53/35#
- Box Jump Overs
*25 Double Unders between each round

Skill
-10min Pistol Progressions

Optional Strength
- 8x 4 Back squats at 80% 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: This 15min AMRAP is a triplet with an ascending rep scheme.  The first round is 3 KB Swings and 3 Box Jump Overs followed by 25 DUs. The next round is 6 KB Swings and 6 Box Jump Overs followed by 25 DUs. Continue increases the rep scheme by 3 reps each round while executing 25 DUs between rounds.
  • Kettle Bell Swings
  • Box Jump Overs
  • Double Unders
Score: # of reps in your final round. Example - Time expired as I finished 1x DU in the round of 15. My score is 31 in 15 (15 KBS, 15 BJO, 1 DU). Most reps in the highest round wins.

Scaling: Reduce weight of the Kettle Bell Swing to 35/24#. Reduce box height from 24/20" to 20/16". Execute Russian swing instead of American Swing.  Execute normal box jumps instead of box jump overs.  Substitute singles for DUs at 3:1.

Skill: Oh the one legged squat...how I hate you.  Check out this video on progressions. Then spend 10 minutes working as far through the list as possible.
  • 2x10 Air Squat
  • 2x10 Pole assisted Pistol
  • 2x10 Plate assisted Pistol
  • 1x10 Pistol
  • 1x10 Weighted pistol 
Strength: 8x 4 Back squats at 80% 1 Rep Max.  Ensure you are taking at least 1-2min rest between reps.  Focus on core stability, external rotation of the knees, proper depth, explosion out of the hole, and full extension at the top.

6 comments:

Chuck Lawrence said...

24+2 KBS Rx.

I don't think I'm going to be able to squat or jump for the rest of the week...

ROBERT KINNEY said...

24 + 10 (44#)

Cedric Burden said...

18 + 21 KBS + 8 BJO (Rx)

Sean Carmody said...

21rnd + 26reps

Jimmy Chen said...

IMCF Sill

I echo Chuck's comment about lack of staff junkie mobility. Anyways, finished with 24+1 Rx.

Ross said...

IMCF SD Det

Illness got the best of me yesterday and still feeling effects today skipped workout this am due to headache and cough.. Felt better this afternoon paced myself through rd of 18+30 reps.