Jan 8, 2015

Friday 15.01.09

Team WOD
1RFT, 2 Partners

- 400m Run
- 60 Clean & Jerks 135/95#
- 400m Run
- 60 Deadlifts 185/135#
- 400m Run

*Run : Together
*Reps: 1 Partner works while other rests

Strength Work: Deadlift
-5 reps at 75%, 3 reps @ 85%, AMRAP @ 95%

Assistance Work
- 5x 10 Weighted Good Mornings 35/15#

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!

Partner WOD: You will run the 400m together or row 600m combined (if ice only). While performing the exercises, one partner will work while the other rests. Switch after each partner breaks their reps. Have one bar per team and the plates ready to add for the deadlift.

Clean & Jerks: For set-up, keep your head forward, shoulders slightly in front of the bar, scapula retracted, back flat, and hips higher than knees.
  • On the first pull, shoulders stay in front of the bar, back stays flat with chest up, extend at knee, shins perpendicular to the ground.
  • On the second pull, aggressively shrug the shoulders, elbows stay straight, explosive jump as you drive onto your forefoot; extending hips, knees and ankles.
  • On the Catch, the bar is supported on shoulders with elbows pointing forward, keeping a lumbar curve and the knees and feet are in line
  • Press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
  • Finish. Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
Deadlift: Have your plates ready to add when you return to the run. Take a moment to catch your breathe and get your body in the proper position before executing your first rep.
  • Stance is hip width
  • Weight in the heels
  • Tight lumbar curve (low back)
  • Shoulders begin over the object
  • Hips and shoulders rise together
  • Bar remains in contact with the body for duration of lift
Strength: Continuing your Wendler ‘mesocycle, you will be focused on Deadlifts. Same points of performance as listed below. Take enough time in between sets to maximize form and output.
Assistance Work: Don’t skip out on the assistance work; there is research backing the importance of this in building and sustaining strength. http://www.muscleforlife.com/get-strong-strength-training/

3 comments:

Sean Carmody said...

Sean and Bryan, 15:14 Rx / subbed 60m partner wheelbarrows.

Ross said...

IMCF SD DET

Performed Solo today
so I did just 30 reps of C&J @135 and 30 reps of DL @185 and of course the three runs for a time of 11:44

DL afterwards went good
5@315
3@365
3@405

Chuck Lawrence said...

Chuck and Dan R: 13:18 Rx/Row