Dec 16, 2014

Wednesday 14.12.17

Main WOD
20min AMRAP

- 2 Muscle Ups
- 4 Burpee Box Jumps
- 8 Walking Lunge Sets (each leg)
- 16 Hand Release Push Ups

Optional Strength Work: Strict Press
- 3x 5 @ 65/70/80% 1RM

Assistance Work
- 5x 10 dips OR push 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: If you do not have your muscle up, the scaling will be 3:1; pull-up/ring-dip. You may do all 6 pull ups and then complete the 6 ring dips.
  • Some Muscle up words of wisdom @ http://breakingmuscle.com/gymnastics/the-key-to-conquering-the-elusive-muscle-up
  • Burpee Box Jumps: the main points of performance are to ensure you go chest to deck at the bottom of the Burpee and full extension of the hips at the top of the box jump. 
    • To avoid box bites, it is recommended that you take to steps to your box to plant your feet before jumping up.
    • If you are still working on core strength, modify to jump out burpees versus going to the deck.
    • You may step up your box jumps if needed, but ensure that you are still opening up your hips at the top of the box.
  • Walking Lunge Sets: You will complete 8 lunges on each leg (16 total)
    • Step forwards with one foot in a long stride
    • Make sure your feet are in line and pointing straight forwards
    • Keep your back upright as you slowly bend and lower the back knee towards the floor, raising the heel off the floor
    • At the same time bend the front knee, making sure it doesn't go past your toes
    • Once the back knee is hovered just above or touching the floor, swing the back leg forwards so that it becomes the front leg and repeat
  • Hand Release Push ups: Although a basic movement, the strength transfers to all gymnastic movements including pull-ups, handstand push ups and muscle ups if they are done correctly.
    • Start with arms fully extended and the body in a strict plank position
    • Lower down to the floor while maintaining a strict plank until your chest (not stomach) touches the floor.
    • Raise both hands off the ground before pushing back up
    • Press back to full extension while maintaining the strict plank position
    • Video @ https://www.youtube.com/watch?v=OfIokJqQUYw
Optional Skill Work: Continuing Week #1 of the 5/3/1 Meso-cycle with the Strict Press.
  • Hands just outside the shoulders; bar in front resting on the rack
  • Elbows down and in front of the bar
  • Constant tightness in the midsection; ribs locked down
  • Bar travels straight up
  • Active shoulder at the top of the press
  • More information @ http://library.crossfit.com/free/pdf/45_06_press.pdf

3 comments:

Chuck Lawrence said...

Last-minute family emergency came up...will be back in the bubble next week! CrossFit Chickasaw will be my home away from home this week...

ROBERT KINNEY said...

Good luck brotha! Take care and be safe.

7+2 Rx

Ross said...

IMCF SD DET

10 Rds, but did bar MU, shoulder smoker..