Nov 18, 2014

Wednesday 14.11.19

Main WOD
1RFT

- 25 Shoulder to Overhead 115/75#
- 200m Run
- 20 Shoulder to Overhead
- 200m Run
- 15 Shoulder to Overhead
- 200m Run
- 10 Shoulder to Overhead

Skill
- 3x 10 Chest to Bar Pull Ups
- 3x 10 Ring Dips

Optional Strength
- 8x 4 Back Squat @ 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 workout consists of 2 exercises, one round, a descending rep scheme ladder for time. Shoulder to overhead may include strict press, push press, or the push jerk. Try to start out with the strict press. However, depending on if or when you fatigue, switch to the push press or the push jerk. This demo video shows the 3 optional strict press, push press, push jerk movements.

Scaling: In terms of scaling the bar exercise, you can reduce the weight or utilize one of the three movements to complete the shoulder to overhead movement. For those who don’t run when it’s below freezing or if there is ice outside, you can substitute a 250 M row for a 200 M run.

Accessory/skill: Although this may seem like a weight workout, it’s important to focus on the skill work for ring dips and pull-ups. Develop you kip for a pull-up or work on good depth with your ring dip. Here are a couple of videos to view for working on pull-ups and dips.

2 comments:

Chuck Lawrence said...

6:30 Rx. This one gives the gift of Fran cough...fun.

Ross said...

IMCF SD DET

6:15 RX..