Jan 11, 2015

Monday 15.01.12

Main WOD
Death By, 25min Cap

- Burpee Box Jumps
then
- Burpee Pull Ups

Strength Work: Strict Press
- 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%

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!

Main WOD: Complete 1 burpee box jump in the 1st minute, 2 burpee box jumps in the 2nd minute, 3 burpee box jumps in the 3rd minute…continue until you fail to reach the required number in that minute. If you fail before the 25 minute time cap, rest one minute and start from the top of the next minute with 1 burpee pull-up adding a rep like you did with burpee box jumps.

Score = Total Reps

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.
Burpee Pull-ups: perform a burpee underneath a pull-up bar roughly 1' higher than your tallest reach. Upon standing from the prone position immediately jump and grab the bar with both hands and complete a pull-up. The movement finishes when the athlete has their chin above the height of the bar.
  • You may use the momentum of the jump to assist in the pull-up, or you can perform the pull-up from a dead hang position.
  • Scaling options would be to go to a lower bar, banded pull-ups or jumping pull-ups.
Strength Work: 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
  • CrossFit Journal: http://library.crossfit.com/free/pdf/45_06_press.pdf

3 comments:

Chuck Lawrence said...

Completed round 13 of the burped box jumps, round 9 of the pullups. I was ONE short of finishing the round of 14....

Rob wins the awesome award for doing 40'' box jumps instead of the Rx 24''....

Sean Carmody said...

11rnd + 9rnd + 3rep = 114 Rx

Ross said...

IMCF SD DET

Burpees never agree with me, just drain my motivation.

10 rds Burpee box jump
8 rds Burpee pullups