Feb 16, 2015

Tuesday 15.02.17

Main WOD: “Mary”
20min AMRAP

-   5 HSPU
- 10 Pistols (total, alternating legs)
- 15 Pull Ups

Strength Work
- 3x 5 Strict Press @ 75/80/85% 1RM

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: Benchmark Day!!! A lot of pushing/pulling on the shoulders, so get in early and stretch them out. To assist with pistol mobility, roll your ankles and calves to increase stability.
  • Hand Stand Push Ups (HSPUs): We’ve done a lot of these this month, so hopefully you see some gains. 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.
  • Pistols: A pistol is a single leg squat that helps improve balance and strengthens stabilizing muscles in the leg. Check out his article and video on pistol progressions and points of performance.
  • Pull Ups: Strict, Kipping, or Butterfly. As always, 
Scaling Options: Don't be hero, scale to make th emost of the 20 min WOD. Trying to go too hard to early will most likely cause muscle failure in the first 8minutes, making the last 12 minutes a waste of your time while increasing your likelihood of injury.
  • HSPU: Reduce the range of motion by adding ABMAT under your head, or do pike presses on a box
  • Pistols: If the athlete struggles with range of motion or flexibility, then try squatting onto a box or place a weight under their heal. If strength or balance is a problem, then use a counter weight or use the rig to assist during the squat.
  • Pull Ups: Banded or jumping pull ups.

5 comments:

Chuck Lawrence said...

10 +6 Rx+ (1" deficit HSPU)

Sean's comment: "What, only 10?"

Jimmy Chen said...

IMCF Sill

Don't feel bad, Chuck. This old man only did 8 Rx. Blood blisters give you a +5 round, so yeah!

Sean Carmody said...

Yep Chuck, 11+8 reps. Eat it.

Sean Carmody said...

I was 1" deficit also.

Chuck Lawrence said...

Sean is my hero.