Feb 22, 2015

Monday 15.02.23

***2015 CrossFit Open Begins Friday***

Strength Work: OHS Ladder
- 5 reps 75/45#
- 4 reps 95/65#
- 3 reps 115/85#
- 2 reps 135/105#
- 1 rep 155/125#

Main WOD
3 RFT

- 400m run
- 30 KB Swings 53/35#
- 20 Box Jumps 24/20"
- 10 Hand Release Push Ups

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 Work - OHS Ladder: The OHS quickly reveals weakness in the squat, core, and shoulders. Begin the movement with the weight overhead and inline with the heels. Maintain active shoulders and a tight core during the squat. Keep the weight on your heels! Break the parallel plane at the bottom of the squat with the hips below the knees. Return the weight back to the starting position to end the movement.

Main WOD: Today begins three days of shorter WODs that test the athlete without burning them out before the Open begins on Friday. In three rounds for time, execute the following exercises:
  • 400m Run: Push the tempo on the first and last round. Use the second ran as active recovery. Exit the south side of the bubble through the parking lot. Turn right at the stop sign and continue until you reach the turn around point immediately across from the DFAC.
  • Kettle Bell Swings: The American kettle bell swing begins with kettle bell between your legs and ends with the kettle bell overhead, in line with the heels, and hips fully extended. The hips generate the power raise the bell overhead, not the arms. Keep the chest up during the movement and drive the weight through the heels.
  • Box Jumps: The movement begins with the athlete on the ground facing the box, and ends with the hips fully extended with both feet on top of the box. Athletes can step up, step down, or jump up.
  • Hand Release Push Ups: Begin the movement in the plank position with arms fully extended. Lower the body down to the floor while maintaining a strict plank position. The chest and thighs should touch the ground at the same time. Raise both hands off the ground before pushing back up. Press back to full extension while maintaining the strict plank position.
Scaling Options: Reduce the kettle bell weight. Reduce the box jump height. Athletes may go to their knees during hand release push ups.

4 comments:

Sean Carmody said...

13:53 Rx

Chuck Lawrence said...

Tweaked my back during the overhead squats...felt it after the run...so i get to put a big ol' DNF on the board.

Hopefully it's nothing major.

Jimmy Chen said...

IMCF Sill

Only did one round (Rx at 5:00) before getting shut down by the lovely wintry mix we're having here in Oklahoma. So...DNF!

@ Chuck: Ouch! Sounds like what I felt during a CrossFit total when I did the deadlift portion. Ease off and hope you get well soon!

Ross said...

IMCF AL Det

12:54, used step ups instead of BJ