Feb 4, 2015

Thursday 15.02.05

Strength Work:
- 4 sets of Front Squats. 3-3-2-1 @ 85% of 1RM

Main WOD
3 RFT

- 15 Sit Ups
- 10 Over the Bar-facing Burpees
-   5 Squat Clean Thrusters 135/95#

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: After the WOD Brief, Grab a partner and take 10 minutes to Front Squat before the main WOD. The key is knowing your 1RM before getting started. Remember the fundamentals of the Front Squat:
  • Bar rests on chest and shoulders with loose grip – “racked”
  • Lumbar Curve established and held
  • Neutral head position (look straight ahead)
  • Keep weight on heels (bend at hips first, NOT Knees)
  • Good depth = below parallel
  • Chest high
  • Midsection tight

Main WOD: This short WOD should be a burner... which mean high intensity throughout! Use sit ups as your active recovery in order to increase pace throughout the burpees. Speed through the Squat clean should be skill dependent. This movement will separate the pack. 
  • Sit Ups: Can be done with or without an ABMAT. Begin with the shoulder blades touch ground at bottom of rep; come to a full sitting position at the top.
  • Bar-facing burpees: Training video This is movement commonly seen in the Open (recall 14.5). Each burpee must be performed perpendicular to and facing the barbell. Jump over the barbell from both feet and land on both feet. The next rep will then begin on the opposite side facing the barbell.
  • Squat Clean Thrusters: Training Video The Squat Clean Thruster is an awful* exercise combining the toughest parts of the Clean with the ever gruesome Thruster. If you cannot catch the Clean in a squat, catch it and stand up to control it, THEN squat down to the bottom of a front squat and immediately explode up to execute the Thruster. At this weight you have to use momentum to move the weight, Pressing it from standing will be difficult.
Scaling Options: Try one-footed jumping or stepping over the bar for burpees. Reduce the Squat Clean Thrusters weight.

5 comments:

Sean Carmody said...

5:35 Rx

Chuck Lawrence said...

7:14 Rx

Jimmy Chen said...

IMCF Sill

7:24 @ 95#. Just couldn't transition from clean-squat-thruster fast enough at Rx. Looks like I found a new goat!

Justin Pritchard said...

6:55 at 115#

Ross said...

IMCF SD Det has been PCS'd to LA ( Lower Alabama), facilities here suck take a while to figure out how/where i will do everything.. Currently living out of FOB Nelson (camper) so that doesn't help things much

Today's eorkout
FS
5@135
3@185
3@225
2@275
1@315

Wod
Rx @ 6:14