Jan 26, 2015

Tuesday 15.01.27

Main WOD " Open WOD 11.2"
15min AMRAP

- 9 Deadlifts 155/100#
- 12 Hand Release Push Ups
- 15 Box Jumps 24/20"

Skill: L-Sits
- 5x 20 second hold (rest 1:1)

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: We are only a month away from the Crossfit Open (26FEB)… Time for a little taste of some old school Open WODs. The open requires mechanics, consistency, and intensity! Games Athletes also have mentality...something you pick up after many many WODs. Identify your weakness in this WOD, use it as active recovery, and surge through the rest. Repeat for 15 minutes. 
 
Regardless of speed, the Deadlift movement requirements for the Games are listed below: 
  • Rep begins with the bar resting on the ground
  • Rep ends with the knees and hips extended with the shoulders BEHIND the bar
  • NO BOUNCING the bar off the ground (watch for bent arms at firs pull) 
Hand Release Push-ups require a tight core... no “worming” (leave that for the dance floor):
  • Rep begins with Chest and quads on the ground with visible space between hands and floor
  • Rep ends with elbows extended vertically, hips and knees extended horizontally
  • Body must maintain a generally straight line from start to finish
Box Jumps may be substituted with step ups without penalty:
  • Each rep starts with two feet on the ground facing the box
  • Each rep ends with two feet on top of the box with hips and knees extended 
Scaling: Reduce the DL weight to 115/75#. Reduce the box height to 20/16". Substitute regular push ups for HRPU.
 
Skill: To perform an L-sit, position yourself between the parallettes (or two boxes), set shoulder-width apart. Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you lock your knees and hold your legs together tightly, forming a 90-degree angle with your torso. Your legs should be parallel to the ground. Now hold.

6 comments:

Chuck Lawrence said...

347 (9 rounds + 23 reps) Rx

ROBERT KINNEY said...

330 (9rd + 6) Rx

Let's get ready to OPEN!!!

Sean Carmody said...

378 (10rd + 18) Rx

Ross said...

IMCF SD DET

309 - (+9DL, + 12HRPU)

Chuck Lawrence said...

Damn, Sean! That's a great score!

Jimmy Chen said...

IMCF Sill

Yes! Lowest score on this thread at 189 Rx.