Dec 25, 2014

Friday 14.12.26

***Holiday Hours 0800-1700 CST***

Team WOD
26min AMRAP, 2 Partners

- 26 Kettle Bell Goblet Squats 53/35#
- 12 Curtis P's w/ KB
- 26 Kettle Bell Swings
- 12 Sumo Deadlift High Pull w/ Kettle Bell

*P1 Works while P2 Holds plank

Strength Work: Bench Press
- 2x 3 @ 70/80% then Max Reps @ 90%

Assistance Work
-5x 10 dips OR pushups

Post loads and results to www.ironmajorcrossfit.com.


Travel WOD
1RFT

- 150 Over the "Something" Burpees


Coach's Notes. Holiday start times of  0820ish. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Partner up and grab 2x Kettle Bells per team. One partner works while one partner holds a plank. Switch as needed without penalty. Take a few minutes to come up with a game plan so you minimize transition time. Make sure to watch all the videos below. The "Curtis P" may be a new movement and will be quickly hated much like the burpee.
  • Goblet Squat: Basically an air squat while holding a KB upside down. VIDEO HERE.
  • Curtis P: Two KBs. Swing to shoulders and hold, execute 1 lunge per leg then press both KB over head.  VIDEO HERE
  • Kettle Bell Swing: American style. below the knees to Up over head. VIDEO HERE.
  • Sumo Deadlift High Pull: Performed with one Kettle Bell. Set your feet outside your shoulders and maintain a rigid lumbar curve through out the pull. KB moves from floor to Chin each time. VIDEO HERE.  
Scaling: Reduce the KB Weight to 44/24#. If you have shoulder issues, substitute Russian KB Swings for American KB Swings.

Strength: Bench Press. Tight core, active shoulders, feet planted on the ground. Take a deep breath and explode the bar off the chest each time.  3rd set is max reps.

Assistance Work: Pick dips or push ups.
  • Dip: Avoid kipping if possible
  • Push Up: Keep that back flat. Imagine the Sergeant Major is watching you (because he is...)

1 comment:

Chuck Lawrence said...

Bubble has a sign on the door that says it is closed tomorrow...