Jan 27, 2015

Wednesday 15.01.28

Main WOD
21-15-9

Buy In: 800m Run

- Squat Cleans 135/95#
- Ring Dips

Buy Out: 800m Run

Strength
- Deadlift 1 Rep Max

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:

Squat Cleans (catch in squat position): Watch this video for coaching tips on the squat clean (https://www.youtube.com/watch?v=7A-QEbSMhJs) Remember the following for each rep:
  • Conceptually you are deadlifting the bar until it reaches your upper thighs
  • On the first pull, shoulders stay in front of the bar, back stays flat with chest up, extend at knee, shins perpendicular to the ground.
  • Without stopping the upward momentum of the bar, aggressively shrug the shoulders, elbows stay straight, explosive jump as you drive onto your forefoot; extending hips, knees and ankles.
  • On the Catch, receive the bar in the squat position, the bar is supported on shoulders with elbows pointing forward, keeping a lumbar curve and the knees and feet are in line
Ring Dips: Due to limited rings, utilize the 4man dip rack.
  • Each Rep starts with the shoulders touching the tops of the rings with the feet off the ground
  • Each Rep stops with elbows locked out vertically and feet off the ground
Scaling options for ring dips: banded ring dips or bench/box dips. Bench/box dips provide a stable platform while you are required to push less weight than a full dip. You can bend your knees at a 90 degree angle to use your legs for additional assistance, or keep your legs straight for more of a challenge.

Deadlift: Time to test that one rep max.  Make sure to input your new PR on your Athlete profile when registering for the 2015 Open. Partner up in teams of 3 and work your way up to your max. Start around 65% and move up the ladder using the 3-2-2-1-1 model. Using three people ensure you get some rest between attempts.

3 comments:

Ross said...

IMCF SD DET

Started the day with 30 min of 60/120 sprint work with the cadets. And as luck would have it ended the PT session with - what else -Dips 5x20.

WOD - ok I definitely over estimated my ability to complete this wod quickly.

All said and done a pitiful 18:18 RX - squat cleans smoked me on the set of 21 did 10 unbroken but had to drop to singles for the rest of that set started each of the next two rds with 5 and then singles to finish the rds. Dips went better than expected after first doing them with cadets.

DL
5@135
5@225
3@315
1@405
1@425
1@445, felt pretty good, but didn't try any higher was honestly smoked at that point and didn't want to risk injury.

Sean Carmody said...

21:40 RX

Jimmy Chen said...

IMCF Sill

Alas, urinalysis destroyed any prospects to do this WOD this morning. I'll make up for it this weekend.