Mar 4, 2015

Thursday 15.03.05

Main WOD
21-15-9-5
- Hand Stand Push Ups
- Pull Ups
- Kettle Bell Swings 53/35#
Strength: Overhead Squats
- 3x 10 @ 60%

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 WOD should work the whole body. Ahletes who are participating in the OPEN should deliberately scale the weight and movements to refrain from taxing any one specific muscle group. If you are NOT competing in the OPEN, its not too late!

Hand Stand Push-up: you can do them strict or kipping. Other modifications include wall walks or pike pushups on the box. Here are some recommendations for the Hand Stand Push-up.
  • Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward or slightly turned out 5-10 degrees.
  • Watch this Video of how to Kick up into a handstand, with your heels touching the wall.
  • Once you have kicked up, establish a strong, rigid midline position.
  • While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
  • Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.
Pull Ups: Rep begins with Athlete hanging from the bar. Rep ends when the Athlete's chin is above the bar.

Kettle Bell Swings: The American kettle bell swing begins with kettle bell between your legs and ends with the kettle bell overhead, in line with the heels, and hips fully extended. The hips generate the power raise the bell overhead, not the arms. Keep the chest up during the movement and drive the weight through the heels.
Scaling: Select the right HSPU substitution for you. Reduce weight on the kettle bell swing to 44/24#. Substitute jumping or banded pull ups for regular pull ups.
Strength: 3x 10 at 60%. Partner up in teams of 2-3 and watch each other to ensure full range of motion and safety. Watch Chris Spealer squat you through this informative video on the points of performance.

2 comments:

Sean Carmody said...

6:47 Rx

Chuck Lawrence said...

Sat this one out today. Did a session yesterday afternoon with one of our british officers...

Warmup: TnG Power Cleans 5-5-3-3-3 (190 highest weight)

Buy in: 500m Row
4 Rounds
10 OTB jumps
10 GTO (115)
10 KBS (53)
Sprint 50 m
Buy Out: 500m Row.

I could barely crawl out of bed this morning.