Feb 8, 2015

Monday 15.02.09

Strength Work: Dead Lifts
- 3x 5 @ 75% 1RM

Main WOD: Baseline From Hell
5 RFT, Rest 2min between Rounds, 28min cap

- 400m Run
- 10 Pull Ups
- 20 Push Ups
- 30 Sit Ups
- 40 Squats

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!

Strength: Deadlift. Probably the most functional movement in life. Complete three rounds of five reps each using a weight that is 75% of your 1 rep max. Success begins with a good set up: feet under your hips, look straight ahead, keep your back arched, shoulders slightly forward of the bar, arms slightly wider than your shoulders, and chest up. Keep you arms locked as you raise the bar along your legs. Shoulders and hips should rise at the same rate below the knee. Remember to push with your heals. Finish the move with the hips fully extended.

Main WOD: Baseline From Hell. This WOD tests an athletes work capacity over time. Athletes should fight to complete each round unbroken. If you’re new to CrossFit, revisit this WOD in a couple weeks to measure your progress. Ensure you complete the following standards for each movement. Rest 2 minutes between rounds. WOD ends at 28min mark.
  • 400 meter run: Go hard or go home.
  • Pull Ups: Strict, Kipping or Butterfly work, just make sure your chin clears the bar and your arms are fully extended at the bottom of the motion.
  • Push Ups: Your rigid body should move as one unit with your chest and quads touching the ground at the same time. Fully extend your arms at the top of the movement. Don’t succumb to the temptation to cheat your form in the later rounds.
  • Sit Ups: Complete with or without an AMBAT.
  • Squats: Feet shoulder-width apart and pointed slightly out. Keep your midsection section tight as you push your butt backwards. Track your knees over your toes, keeping the weight in your heels. At the bottom of the movement, the crease in your hips should be below your knees. Fully extend the hips on your way back up.
Scaling Options: Pull Ups: Banded or jumping pull ups.

4 comments:

Chuck Lawrence said...

4 rds complete Rx
1) 4:00
2) 4:08
3) 4:23
4) 4:53
5) 12 situps

Justin Pritchard said...

4 Rnds Rx
1) 4:30
2) 5:00
3) 5:00
4) 5:30

I finished round 4 @ 26:00

Jimmy Chen said...

IMCF Sill

Finished with 4 whole seconds to spare. Talk about your Hollywood cliffhangers!

Ross said...

IMCF AL Det

Finished this one with under 30 sec to spare, rough.