Jan 6, 2015

Wednesday 15.01.07

Main WOD “Annie's Kettle Bell Swings"

Kettle Bell Swings 53/35#
Double Unders
Abmat Sit Ups

*25min Time Cap

Strength Work: Bench Press
- 5 reps @ 75%, 3 reps @ 85%, AMRAP @ 95%

Assistance Work
- 5x 10 Dips OR chin 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!

WOD: It’s the benchmark WOD “Annie” with one of my favorites added, KB swings. Adjust the weight of the Kettle Bell to account for the relatively high volume (150 reps). Remember the key points of the KB Swing:
  • Use your hips to drive the kettlebell, not your arms
  • Maintain a tight core
  • Drive your weight on your heels
  • Keep your chest up - don't let the kettlebell pull your shoulders down
  • The swing finishes with your hips fully extended and kettlebell overhead (over your heels)
Remember your jump-rope or you will be stuck with one of the misfits at the bubble. If you don’t have double unders yet, substitute 3 single unders for 1 double under.
Use an Abmat for sit-ups. Placing the AbMat under the lumbar curve allows for a contraction of the abdominal muscles from full extension (when spine is arched or extended 15-30 degrees) to full flexion (when the lower back comes off the floor and spine is about 30 degrees from the floor).
  • Turning the knees out with the legs bent puts the hip flexors at a disadvantage, so you will really be using your abs, and not your hip flexors to complete the movement.
  • Shoulder blades touch ground at bottom of rep; come to a full sitting position at the top.
Strength Work: Begin by setting your shoulders in their sockets and pinching your should blades behind you for support prior to bringing the bar over your chest. Use a straight-line path to press over your chest.



17:39 Rx

Couldn't catch Kwame...

Sean Carmody said...

17:56 Rx

Jimmy Chen said...


Nothing like temps in the teens to help motivate you for a WOD! Finished 16:16 Rx.

Dan R. said...

15:10 Rx.

Ross said...


16:50 RX