Mar 11, 2015

Thursday 15.03.12

Main WOD "CPFT"
1RFT*

- 2.25 mile run
- 50 HRPU
- 60 Abmat Sit-ups

*This looks like a APFT test on purpose...

Skill: Handstand Walk
- 4x Attempts max distance

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: It's pretty much an Army PT test before the bulk of you go on spring break - give yourself a little reality check. We'll go in reverse order so we all start the run at the same time though to add some competitiveness and get the fast but maybe not so strong girls and guys a chance to shine.
  • Sit Ups. Keep those feet on the ground and work the abdominals as you shoulders make contact with the ground.
  • Hand Release Push-Ups. A bit more challenging than your straightforward push-up. On the down position of the push-up, an athlete raises their hands until they are no longer in contact with the ground before continuing the push-up. Watch some tips here.
Scaling: If full range of motion isn't possible of push-ups or sit-ups, consider doing push-ups while on your knees to decrease weight and substituting crunches for sit-ups.

Skill: Handstand Walk. Great way to tighten up the core while doing something physically outside your comfort zone. Watch this video showing handstand walk progression for those of us that didn't grow up in a circus.

2 comments:

Ross said...

Completed but major phone error left me without a time to report

Chuck Lawrence said...

22:18 Rx. Those GHDs from yesterday made the sit-ups pretty much the most horrible things ever.