Dec 14, 2014

Monday 14.12.15

Main WOD "Ladders"
1RFT

BUY-IN
- 15 Push Press 135/95#

THEN...Ladders (15-1, 14-2, 13-3...)
- Squat Cleans (15,14,13...)
- Deadlift (1,2,3...)

BUY-OUT
- 15 Push Press

Optional Skill Work
False Grip Ring Pull-ups

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: Let’s start the week out right with some Old Fashioned bar work! The intent is to go unbroken if possible, so strive to plan your rests in between movements.
  • Push Press: Ensure your torso drops straight down on the dip and that you have an aggressive turnaround from the dip to drive without leaning forward or muting your hip.
  • Squat Clean: Remember that it is broken into 3 distinct phases; A pulling movement from the floor into a power position, a jumping movement using your extended hips to move the bar upward, and a catching movement where you quickly rotate your elbows around the bar while you pull yourself under.
  • Deadlift: The weight is light for Deadlift, so really focus on form here. Ensure you start with a good set-up; maintaining your lumbar curve, keeping your weight in your heels and having your shoulders slightly in front of the bar. For the lift, be conscious of your hips and shoulders rising at the same time as your keep the bar in contact with your legs throughout the movement and open your hips with straight knees at the top.
Scaling: Reduce the weight 115/75#.

Optional Strength Work: We worked on the dip and transition portion of the muscle up last week; the next progression we will focus on is the False Grip Ring Pull-up. View this video for a demonstration of how to perform this skill work.

8 comments:

ROBERT KINNEY said...

Awful... 33:57 @ 115#

Chuck Lawrence said...

35:25 Rx. Stupid, stupid, stupid decision to not scale. I'll be paying for this for a few days...

Sean Carmody said...

51:00 Rx

Allan Jackman said...

Horrible idea to grab a WOD this morning. DNF to take children to school.

Ross said...

IMCF SD DET

Wow, not a way to come back off 2+ weeks of travel, crappy hotel food and intensity lacking workouts.

RX @ 39:35

Just if anyone is keeping track,
that's 30 PP, 120 Squat cleans, and 120 deadlifts, ridiculous... I am really hoping tomorrow is not Karen....

Jimmy Chen said...

Great to be back in the Bubble! Bad that this WOD broke off a LOT of people, myself included.

Finished around the 36:00 mark. Can't give you the exact time since I'm having lactic acid-induced memory loss. Or something like that.

Ryan Kroells said...

Once my brain clears and my extremities stop convulsing, I will reflect on the wisdom of scaling. 41:18/RX. Brutal.

Tara Kinney said...

75#; 24:02
Who programmed this craziness??
Mobilizing that squat and Scaling was definitely essential!