Feb 23, 2015

Tuesday 15.02.24

***2015 CrossFit Open Begins Friday***

Skill Work: Pistols
- 3x 10 (Alternating Legs)

Main WOD
1 RFT, All weights 115/75#

- 10 Shoulder Press
- 15 OHS
- 20 Push Press
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squats

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!

Skill Work: 3 x 10 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: http://www.tabatatimes.com/pistols/

Main WOD: Squats and Presses, it’s that simple. Use the same weight throughout the WOD, taking breaks as needed.
  • Shoulder Press: The movement begins in the shoulder rack position with the bar resting on the shoulders and a grip slightly wider than shoulder width. The elbows are below and in front of the bar, with feet shoulder width apart. The head is slightly back to allow the bar to pass. Press the bar overhead so that it is inline with the heels. Return the weight back to the rack position to end the movement.
  • OHS: 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.
  • Push Press: The push press uses the same technique as the shoulder press but includes a dip and drive to raise the bar overhead. Initiate the dip by bending the hips and knees while keeping the torso upright. The dip should only be ¼ of the depth of the squat. From the bottom of the dip, quickly drive the weight overhead until the hips are fully extended to begin the press.
  • Front Squat: We’ve done a lot of these this month so you should be very familiar by now. Keep a loose grip on the bar to ensure your elbows remain high in the front rack position. 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, and keep the weight on your heels.
  • Push Jerk: This movement builds upon the push press with a “press and dip” after the “dip and drive” but before the “press” overhead. After the dip and drive, press the bar overhead while simultaneously dipping and catching the bar in the partial squat with the arms fully extended overhead. Stand with the bar directly overhead to finish the press. Lower the bar to the rack position to end the movement.
  • Back Squat: Begin the movement with bar in the back rack position and feet shoulder width apart. Execute a squat using the following techniques: 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, and keep the weight on your heels. At the bottom of the movement, the hips should be below parallel. Return to full hip and knee extension to complete the movement.
Scaling Options: Reduce the weight to allow the athlete to achieve full range of movement for all exercises.

4 comments:

Chuck Lawrence said...

9:15 Rx

Sean Carmody said...

12:30 Rx

Jimmy Chen said...

IMCF Sill

Took my time and scaled to 95# Finished around the 15 minute mark.

Ross said...

IMCF AL Det

8:42 RX