Dec 3, 2014

Thursday 14.12.04

Main WOD "Pyramid of Death"
1RFT, 1 min Rest Between Set Pieces

- 250m   Row
- 500m   Row
- 750m   Row
- 1000m Row
- 750m   Row
- 500m   Row
- 250m   Row

Strength
- Bench Press 1 Rep Max

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: Rowing technique will be extremely important in this workout; you will want to be an efficient as possible with the Drive and Recovery. This video will help you with Correct Rowing Technique. It is recommended that you use your warm up to practice technique.
  • You will want to adjust your intensity based on distance. The 250m row should be a sprint; driving hard. For 500m you will want to drop to 80%; 75% @ 750m and 65-70% for 1000m.
  • Here is a video on managing intensity: https://www.youtube.com/watch?v=8USP6GJAvMkOptional
Scoring: Your score is the total time to complete the pyramid INCLUDING the rest time.

Scaling: Reduce the damper setting to decrease the resistance on the wheel. Reduce your strokes per minute (s/m) to 24 or less to prevent burnout.  Substitute running for rowing (200-400-600-800-600-400-200m).

Strength: Begin by setting your shoulders in their sockets and pinching your should blades behind you for support prior to bringing the bar over your chest. Use a straight-line path to press over your chest. Check out this CrossFit Journal article for more details.

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