Feb 24, 2015

Wednesday 15.02.25

***2015 CrossFit Open Begins Friday***

Main WOD
4 RFT

- 40 Double Unders
- 20 Jump Squats
- 10 Thrusters 95/65#

Strength Work
- 1 Rep Max Deadlift

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: Four rounds of spinning, jumping, and thrusting. This WOD looks like a burner, but unless you have a pace and plan, you will get burned. Be sure to watch the Jump squat video, it will make our break your day.
  • Double Unders: Begin with the rope behind the heels. Pass the rope under the feet twice for one successful rep.
  • Jump Squats: Execute an air squat, but incorporate a jump at the top of the movement when the hips and knees are fully extended. Keep the hips and knees fully extended during the jump and return to the start position. See this training video.
  • Thrusters: Begin the movement with the bar in the front rack position and the bottom of the squat (hips below the knees). The movement ends with the bar overhead with the arms and hips fully extended. During the drive, keep the chest up, a tight core, and a neutral head looking forward.
Scaling Options: Substitute single unders for double unders at 3:1 or parallette jumps at 1:1. Reduce the bar weight on thrusters to 75/55#.

Strength: 1 Rep max deadlift. Partner up in teams of 2-3 and slowly work your way up to a new PR. Warm up with 50% of previous PR and then begin increasing the weight and decreasing the reps until you get to 90-95%. then load 5-10# over previous max and give it a try!