Feb 9, 2015

Tuesday 15.02.10

Main WOD
20min EMOM

- Odd  : 7 Hand Stand Push Ups
- Even : 1 x Squat Clean & Jerk @ 80% of 1RM

Skill Work: Ring Dips & Pistols
- 5x 5 Ring Dips
- 3x 6 Pistols (alternating)

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!

Main WOD: This one is not an AMRAP. You should have about 10-15 second od rep between each round. Do not attempt the SC&J in the first 5 seconds of the even minute. At around the 20second mark, take a breath, deliberately approach the bar, set your feet, set your posterior chain and lumbar curve, and lift! Leave time to make a second attempt if needed and/or rest 20 seconds before going into the HSPUs. If you cannot complete all 7 HSPUs in minute, scale the movement, not the reps.
  • 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.
  • Squat Clean & Jerk: Only one rep even two minutes, so make it count. Deadlift the barbell until it reaches the height of your upper thighs. Without stopping the upward momentum of the bar, violently jump and shrug upwards while simultaneously pulling yourself down. Athletes should attempt to receive the bar in the squat with elbows in the rack position. The crease of the hips must be below the height of the knees at the bottom of the squat. Stand up with the weight and execute a push jerk. Athletes can execute a push jerk or split jerk. Remember to fully extend your hips during the dip and drive. https://www.youtube.com/watch?v=udhUpFqiXR8
Scaling Options:
  • HSPU: Reduce the range by adding ABMAT under your head, or do pike presses on a box.
  • Squat Clean & Jerks: Scale the weight to ensure proper range of motion each rep.
Skill Work: Ring Dips & Pistols.
  • Ring dips: As you dip, ensure your shoulders move below the elbow as you keep your hands close to your body. Ensure your arms lock out at the top of the movement.
  • Pistols: Execute six pistols, alternating each leg. Check out his article and video on pistol progressions and points of performance: http://www.tabatatimes.com/pistols/


Chuck Lawrence said...

165#/HSPU on parallettes (4" deficit)

Iron Major CrossFit Coordinator said...

165# / 10 push ups

Good WOD. got to work on form.

Jimmy Chen said...


135#/HSPU Rx. Those last sets of HSPUs were really starting to hurt near the end!

Sean Carmody said...

185# Rx

Sean Carmody said...

185# Rx

Ross said...

Rx @ 185lbs