Dec 28, 2014

Monday 14.12.29

Main WOD
1RFT

- 200m Run w/ Med Ball 20/14#
- 400m Run
- 600m Run w/ Med Ball
- 800m Run
- 600m Run w/ Med Ball
- 400m Run
- 200m Run w/ Med Ball

Strength Work: Deadlift
- 2x 3 @ 80/85% then AMRAP @ 90%

Assistance Work
- 5x 10 Good Mornings 45/35#

Post loads and results to www.ironmajorcrossfit.com.


Travel WOD
20min AMRAP

-20 Lunges (10 each leg)
-20 Hand Release Push Ups
-20 Inch Worms


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Welcome back from your Christmas Vacation! Time to run outside and make up for all that sitting by the fire and being lazy... This simple running pyramid requires a Med Ball for every other run. Experiment with the best way to carry it during your warm up.
  • First run is 200m WITH Med Ball.
  • Run inside the Bubble, drop of your Med Ball for the 400m.
  • Run inside the Bubble, pick up your Med Ball for the 600m. 
  • Run inside the Bubble, drop of your Med Ball for the 800m.
  • Run inside the Bubble, pick up your Med Ball for the 600m. 
  • Run inside the Bubble, drop of your Med Ball for the 400m.
  • Run inside the Bubble, pick up your Med Ball for the 200m.
Scaling: Reduce the Med Ball weight to 14/10#. Substitute Rowing for running (place drag factor at 10 for w/ Med Ball).

Strength: Deadlifts. 2 sets of 3 at 80/85%.  Then as many reps as possible at 90%. Remember the points of performance: weight in heels, shoulders slightly in front of the bar, lumbar curve, bar maintains contact with body at all times, hips and shoulders rise at the same rate, full hip extension at the top.

Assistance: Good Mornings. 5 sets of 10 weighted. Start with a PVC pipe and work your way up to 45/35# using the training bar and bella bars. VIDEO HERE.

4 comments:

Kevin Moyer said...

What are inch worms?

ROBERT KINNEY said...

inch worms: starting in the plank position (front leaning rest), bring your feet to your hands without bending your knees. Once your feet touch your hands, walk your hands out to testa list the plank. That's one rep!

Jimmy Chen said...

IMCF Sill

I don't know what's worse - running in the cold with icy roads in Lawton or running in the cold with icy roads carrying a 20-lb WB.

Anyways, finished this bad boy in 16:22.

ROBERT KINNEY said...

At Fort Drum Today...

10min EMOM of
- 1 Muscle Up
- 5 Box Jumps
- 10 Push Ups

Cant wait to get back to the Bubble!!!

Iron Major is truly the Army's CrossFit Center of Excellence.