Feb 15, 2015

Monday 15.02.16 [Holiday Hours]

***Holiday Hours 0800 - 1700 CST***

Skill Work: Muscle Ups
- 2 Muscle Ups EMOM for 5 Minutes

Main WOD
1RFT

- 1 mile Run
Rest 5 min

- 10 Dead Lifts 185/135#
- 20 Front Squats 135/95#
- 30 Shoulder-to-overhead 95/65#
- 40 Thrusters 65/45#
- 100 Sit ups

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Holiday start times of  0820ish. Warm up prior and be ready to 3, 2, 1...Go! Must be complete before 0900.

Skill Work: EMOM for 5 minutes – 2 Muscle Ups. If the Ring MU is still out of reach, try the Bar MU, or substitute 6 ring pass-throughs. Use these two techniques to help you work on transitioning between “the pull” and “the dip”.

Main WOD: Recall your 400m pace from Monday Jan 26th, 2015. Use that as a baseline to establish a tough 1-mile pace.
After the run, rest for 5 minutes and then complete the chipper for time (1 RFT). Ensure you complete the following standards for each movement.
  • Dead Lift – 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. Execution: 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.
  • Front Squats: Keep a loose grip on the bar to ensure your elbows remain high in the front rack position. Ensure mid-line stability with a tight core, maintain the arch in your back by keeping your chest up, track your knees over your toes as your lower into the squat, hips below your knees, and keep the weight on your heels.
  • Shoulder-to-overhead (STO): Athletes can execute a press, push press, or push-jerk.
  • Thrusters: Now you’ll combine elements of both the front squat and STO. Maintain the same points of performance as the front squat, but ensure you fully extend your arms and maintain active shoulders as you press the bar overhead.
  • Sit ups: Athletes can do this workout with or without an ABMAT
Execution options: Depending on the number of Athletes arriving for the 0820 start...Be prepared to
  • Build individual bars that Athletes can easily pull weight off after each exercise OR
  • Coaches can build multiple stations with corresponding weights for each exercise OR
  • Split the group, one group starting with run while the other group starts with chipper
Scaling Options: Reduce the weigh during the chipper.

2 comments:

Chuck Lawrence said...

Rowed instead of ran. Just remembered to post...forgot my time. Believe it was around the 26:00 mark, including my 5:00 Rest

Blood blister during the MU. Holla!

Ross said...

23:36 including 5 min rest