Feb 2, 2015

Tuesday 15.02.03

Strength Work
- 3/3/2/1 reps of Back Squat @ 85% of 1RM

Main WOD
16min AMRAP

- 7 Front Squats 135/95#
- 14 HSPU
- 21 Calorie Row

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!

Twice a week we will execute the strength work before the Main WOD. This will allow athletes to 1) Warm Up, and 2) Actually execute the strength work.

Strength Work: 4 sets of Back Squats. 3-3-2-1 to 85% of 1RM. Take the first 12 minutes and knock out the four sets with a partner. Start with a lighter weight and work up to 85% of your one rep max on the last set.
  • 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
  • Keep the weight on your heels
Main WOD: This WOD uses both push and pull mechanisms. Stretch out those shoulders and quads!
  • Front Squats: Keep a loose grip on the bar to ensure your elbows remain high in the front rack position. Use the same points of performance as the back squats during the strength work.
  • Hand Stand Push Ups (HSPUs): High rep volume for this WOD, so consider working on kipping techniques to allow you to push through the exercise. HSPUs can be done strict, kipping, or scaled using pike push-ups. Ensure you have good hand placement, 6-12 inches away from the wall and slightly wider than shoulder-width apart.
  • 21 Calorie Row: Before beginning the WOD, identify your rower and place it in a spot to minimize travel distance between the wall and your rower. Change the units on the display to calories before the WOD begins. Remember, rowing is all about the power generated from the push in your legs, not the pull from your arms.
Scaling Options: Front Squat weight should be reduced to ensure full range of motion. HSPU can be substituted with pike push ups using a box.

5 comments:

Chuck Lawrence said...

5+1 Rx

Jimmy Chen said...

IMCF Sill

210-lbs on the strength work.

4 rds. + 10 Rx for the main WOD. Those front squats hurt after getting off the rower!

ROBERT KINNEY said...

3+21 Rx

I liked doing the strength first today!

Sean Carmody said...

5+4 Rx

Justin Pritchard said...

4+21 (115 on the FS). Yeah, those FS hurt after the row.