Nov 25, 2014

Wednesday 14.11.26

Main WOD "Modified 14.5"
21-15-12-9-6-3

- Thrusters 95/65#
- Over the Bar Burpees

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 a modified version of 14.5 open workout. Since Thanksgiving is tomorrow, this may be the last day in the bubble for those traveling. A nice parting gift for those traveling. However, the round of 18 has been removed from today’s workout. So the rep scheme is 21-15-12-9-6-3. For those who did not do 14.5 or are unfamiliar with the workout, I’ve attached a video describing the movement.
  • 14.5 description video
  • Thrusters: With weight on rack, squat to parallel, then fully extend knees/hips/shoulders with weight overhead. 
  • Over the Bar Burpees: Chest & quads hit the deck at same time, jump over bar with two foot take off and landing. 
Standards: We don’t have judges today to no rep you, but try to accomplish the movements like the video demonstrates.

Scaling: You can scale today’s workout by dropping the weight of the thruster. You can also scale up by adding the round of 18 back in...

Strength: Make sure you rest a good 10 minutes after WOD before going in to the strength work.  Legs and lungs should be pretty smoked, but hey, tomorrow is Thanksgiving...

5 comments:

Sean Carmody said...

I remember thus train wreck...can't wait!

Sean Carmody said...

12:53 Rx

Chuck Lawrence said...

15:03, Open Rx (included the round of 18). During the 2014 Open, this monster took me over 20 min. to complete...HUGE PR today!

Dan R. said...

11:54 without the round of 18. Froning still beat me by 3 minutes....and who says your'e not sore after the beep test?

Jimmy Chen said...

IMCF Sill

Did this on my pre-Thanksgiving feast day. Actually did this Rx at 14:21. Not stellar, but I'm glad I was able to muscle through it at 95#; would've just scaled the weight in the past.

Now let the nom, nom, nom begin!!