Jan 20, 2015

Wednesday 15.01.21

Main WOD
20min AMRAP

- 50 Double Unders
- 25 Kettle Bell Swings 53/35#
- 25 Sit-ups

Strength: Strict Press
3x 5 @ 60/65/70%

Assistance Work
- 5x 10 Dips -or- Push 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: Had enough double unders yet? Too bad. Everyone will need 1 rope, 1 kettlebell, and Abmat (athlete's choice). If you forgot your rope, substitute with pirouette jumps at 1:1. Remember to keep those toes up on the jump. Ensure a tight core during the Kettlebell swings and try to relax through the sit ups. You will hit your stride around the 8th minute and then it will be over all too soon.

Key Points of the Kettlebell 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)
Scaling: If you do not have double unders, it’s 3:1 ratio.

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. Pointers below:
  • Hands just outside the shoulders; bar in front resting on the rack
  • Elbows down and in front of the bar
  • Constant tightness in the midsection, ribs locked down
  • Bar travels straight up
  • Active shoulder at the top of the press
  • More information at http://library.crossfit.com/free/pdf/45_06_press.pdf


Iron Major CrossFit Coordinator said...

5+58 Rx

I hate kettlebell swings... Double Unders have gotten much better this month.


Ross said...


Made the mistake of running 2.5 miles before this with the cadets, DUs took all my gas on first round.

4 rds is all I made it through..

Jimmy Chen said...


*Just* made 6 rounds with two seconds on the clock. Learned a lot about pacing from this month's programming.

Chuck Lawrence said...

6+52 Rx. Ugh...