Jan 19, 2015

Tuesday 15.01.20

Main WOD

- 1000m Row
- 10 burpee pull-ups
- 750m Row
- 20 burpee pull-ups
- 500m Row
- 30 burpee pull-ups

- 5x 10 Medicine Ball cleans

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: This Couplet is design to test your mental acuity. Do I surge through the row or surge through the Burpees? The answer is BOTH. When rowing, back down the intensity on the last 50m to prepare for transition to burpees. When executing burpee pull ups, back down the intensity on the last 2-3 reps to prepare for the row. You will find that you in each set, you will get deeper in the rep count before needing a break.
  • Rowing: Slow is smooth, smooth is fast. Your rowing should get progressively faster throughout the WOD, so don't set out with your 500m pace for the first 1000m (you will die half way through). Back off your Pace to about 15 seconds above your 500m time. Try and keep your strokes per minute under 32 to ensure a 1:1 work/rest ratio.
  • 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: Lower the height of the Pull Up bar or conduct burpees separate from banded pull-ups or jumping pull-ups.

Skill: Medicine Ball Clean (from Corssfit Traing Guide). Its been a while! We are looking for TECHNIQUE not SPEED through 5 sets of 10 reps. Focus on a good set up and smooth execution.

Setup: Be deliberate in your set up
  • 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
Execution: Smooth transitions throughout
  • Accelerate through the heels from the ground to full extension of the hips and legs
  • Shrug, with straight arms
  • Hip retreats; land in full squat, with the elbows beneath the ball
  • Stand to full extension with ball in the rack position to complete the movement
  • Return to setup
More information @ http://library.crossfit.com/free/pdf/25_04_medicine_ball_cleans.pdf


Chuck Lawrence said...

16:05 Rx (Run) Chose the run option...the 150 thrusters from yesterday are taking their toll...


Sean Carmody said...

18:01 Rx....Don't fear the thrusters!

Iron Major CrossFit Coordinator said...

17:55 Rx


15.1 is released 26FEB15.

Jimmy Chen said...


19:02 Rx. Chuck, I didn't realize that there was a run option! But totally agree with you about the thrusters. I felt like a paraplegic going into work this morning.

Ross said...


ehhh- not good
19:19 RX