Jan 21, 2015

Thursday 15.01.22

Main WOD
3RFT

- 50 Medicine Ball Cleans
- 400m Run

Skill
- 5x 5 Ring Dips

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: You new this was coming... Med Ball cleans were introduced in the skill portion to reinforce the mechanics and consistency of the movement. Now it is time to add intensity without sacrificing the form. THIS WOD IS A GREAT OPPORTUNITY FOR FUTURE JUDGES. Most athletes will FAIL to reach full hip extension after the 10th rep in order to go faster. Partner up and train your eyes. Not a requirement, just a suggestion. Use the run as active recovery, except for the last one...try and burn out on your way in.

Refresher on the Medicine Ball Clean from Crossfit Training Guide
  • Feet are shoulder width apart or slightly wider
  • Weight in heels
  • Back arched/lumbar curve locked in
  • Shoulders are over the ball
  • Ball is between the legs with clearance for the arms
  • Arms straight, palms on outside of ball, fingertips pointed down

Skill Work: Ring Dips Ensure that your shoulder touches the rings at the bottom of each rep while also ensuring you achieve full lock out at the top.

Scaling the Skill: Add some weight to make it more challenging. Practice kipping or use a band to assist you through all 25 reps.

2 comments:

Sean Carmody said...

19:59 Rx

Ross said...

IMCF SD DET

Ahh squatting motion again..

Set a goal of 15:00 and made it
14:35 RX, break up the MBC Cleans early if you haven't done it yet, was able to do 30/20 on first round, after that, stuck to sets of 10 with two breaths in between, worked well for me.

Dips, then worked snatch balance 5x3 @135, then OHS 3@135, 3@155, 3@175, 3@195.

Couple sets of 10 strict pull-ups to close it out.