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.



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


Ross said...


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