Dec 29, 2014

Tuesday 14.12.30

Main WOD
1RFT*

- 21 Deadlifts 135/95#
- 18 Hang Cleans
- 15 Front Squat
- 12 Shoulder to Overhead
- 9 Thrusters
*200m Run after Each Movement

Skill Work: Muscle Ups
-3 Muscle Ups EMOM for 3 Minutes

Post loads and results to www.ironmajorcrossfit.com.


Travel WOD
21-15-9

- Hand Stand Push Ups
- Sit Ups
- Air Squats


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

WOD: Descending rep scheme with 5 different weight lifting movements. There is a 200m run after each movement (i.e. 5x 200m Runs). The weight is pretty low (<50% 1 Rep Max) so focus on your form for each movement. If your back is sore instead of your hips, you are doing it wrong.
  • Deadlift: Most athletes will default to "touch & go" thereby limiting muscle recruitment.  Your hamstrings/lower back will start smoking around rep 15. SLOW DOWN and maintain the 6 points of performance  from yesterdays skill work.
  • Hang Cleans: Each rep starts below the knees without touching the ground. Remember to open the hips, shrug into your ears, and quickly drop under the bar.
  • Front Squats: KNEES OUT and SQUAT to PARALLEL
  • Shoulder to Overhead: Anyway you want it, that's the way you need (doo noo noo noo noo)
  • Thrusters: Combine Front Squat and Shoulder to Overhead.
  • RUN AFTER EACH Movement (5 total)
Scaling: Reduce the Bar Weight to 115/85# or to a weight that you can execute about 1/4 to 1/3 of the reps unbroken. Substitute Power Cleans for Hang Cleans if weight is too high for this one movement.

Skill Work: Every minute on the minute (EMOM) for 3 minutes, execute 3 Muscle Ups. If you cannot do the rings, use the Bar. Still working on the transition? Lower the rings to facilitate Jumping Muscle Ups. Scale so that you have successfully accomplished 9 Muscle Up variations at the end of the 3rd minute.

3 comments:

Tara Kinney said...

Dropped into Fort Drum facility; Scaled to 85#; 12:29

Jimmy Chen said...

IMCF Sill

Scaled to 115#...and glad I did, too! The last 9 thrusters were painful, but managed to finished just under 14:00. I didn't realize that the WOD was just a progression to perform a thruster until I had to get the bar off the ground to perform said thrusters.

Or maybe that's too much thinking for running in 18 degree weather minus wind chill...

Chuck Lawrence said...

11:35 Rx. Looking forward to seeing everyone again next monday!