Jan 13, 2015

Wednesday 15.01.14

Main WOD
20min AMRAP

- 10 Hand Stand Push-ups
- 15 Deadlifts (185/135)
- 400m Run

Strength: Back Squat
- 3x 5 @ 60/65/70%

Assistance Work
- 5x 10 Sit-ups -or- Back extensions

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: This triplet has a little of everything...gymnastics, weightlifting, and running! If the temperature is less than your age, substitute a 500m row for the run. Use the row/run as active recovery to fight through the HSPU. Take a moment to catch your breath before executing a deadlift. FORM IS BETTER THAN FAST!!!

Hand Stand Push-up: you can do them strict or kipping. Other modifications include wall walks or pike pushups on the box. Here are some recommendations for the Hand Stand Push-up.
  • Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward or slightly turned out 5-10 degrees.
  • Kick up into a handstand, with your heels touching the wall. http://gymnasticswod.com/content/kick-handstand
  • Once you have kicked up, establish a strong, rigid midline position.
  • While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
  • Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.
Deadlift. This WOD has assigned a moderate load due to the rep scheme. Expect to complete 60-90 Deadlifts. Therefore, adjust the weight as to not exceed 75% of your 1 rep max. Points of Performance are:
  • Stance is hip width
  • Weight in the heels
  • Tight lumbar curve (low back)
  • Shoulders begin over the object
  • Hips and shoulders rise together
  • Bar remains in contact with the body for duration of lift
Scaling: Reduce the DL weight if you need to, form is most important! Use the box to perform HSPU in the pike position to reduce the weight on the shoulders.

Strength: We are on the final week of the 5/3/1 cycle, the de-load week. Notice: on your last set of reps you do not exceed the prescribed number of reps.

3 comments:

ROBERT KINNEY said...

4+run (started with run)

Good WOD. HSPU was the limiting factor this morning. Need to develop more strength. Tried to kip almost all of them... No Bueno

-rob

Ross said...

IMCF SD DET

First day back to PT with Cadets so got a long slow run in first, then did the WOD

4 rds + 10 HSPU,15 DL and 200 m, just couldn't close that 5th round.

HSPU went better than expected, kipped them but usually once I start getting in the 10 rep range I fatigue quickly, was able to say behind that fatigue with the runs as my rest time, took runs pretty slow.

Sean Carmody said...

5rnds + 10 HSPU and 8DL, Rx