Mar 29, 2015

Monday15.03.30

***Open WOD 15.5 Scores Due NLT 1900 CST***
Find A Judge And Get It Done

Main WOD
5 RFT

- 30 Double Unders
- 20 Kettle Bell Swings 53/35#
- 10 Burpees

Skill: Pull Ups
- 3x Attempts Max Unbroken

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!

WOD: Arrive early and stretch out. This full body WOD will test your resolve and pace. Surge through the swings for best score.

Double Unders. Watch this Good video. One point is to watch the positioning of your feet to help efficiency and where you place your hands to have that solid rope arc around the body.

Kettlebell Swings. Use your hips to drive the kettlebell, not your arms while maintaining a tight core
  • Drive your weight on your heels
  • Keep your chest up - don't let the kettlebell pull your shoulders down
  • The swing finishes with your hips fully extended and kettlebell overhead (over your heels)
Burpees. Get that chest on the ground and hands over the head on the jump. It's about pacing, Positioning your legs in a "V" on the ground kick out to help transition into the jump.
Scaling. Scale the weight down as necessary and substitute 3:1 singles for double unders.
 
Skill. Three attempts of max unbroken pull ups. Remember that Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

2 comments:

Chuck Lawrence said...

10:01 Rx. Good bye 2015 Open...time to start training for 2016!

Got a set of 30 UB pullups. Hands ripped. Good times.

Sean Carmody said...

15:26 Rx...not my jam.