Apr 12, 2015

Monday 15.04.13

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3x 10 Barbell Squat Clean 45/35#

Skill/Strength (15min)
- 3x Attempts Max Unbroken Strict Hand Stand Push Ups

Main WOD
4RFT

- 20 Wall Ball Shots 20/14#
- 20 Med Ball Cleans

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!

Warm Up: Focus of the Barbell Squat Cleans should be on achieving "full hip extension" during the shoulder shrug/arm pull prior to initiating the full squat. This movement will directly translate in to med ball cleans during the WOD.

Skill/Strength: For those who kip every HSPU, this move will quickly become strength work. For those who practice strict HSPU, this will be more like skill work. While kipping improved efficiency (more work), it also stunts strength development causing athletes to plateau. Strict HSPU develops the strength that will allow you to execute your kip longer. Know your weakness and target it.

WOD: Here is a nice couplet to start the week. Super simple structure. This one is designed to be an all-out sprint. It should take 5-10 minutes.
  • Wall Balls. Set yourself up about arms-length from the wall. Rep begins at the bottom of the squat with hip crease below the top of the knees. Your squat should be no different from any other squat. Drive your hips to full extension to propel the ball to your target line. Rep ends when the ball makes contact above your line. Work on developing a rhythm so aren't standing, pausing, and then throwing the ball.
  • Med Ball Clean: Rep begins with the ball on the ground. As you drive upward, make sure your hips and knees are reaching full extension before dropping under the ball. Maintain a loose grip on the ball to prevent curling. This is a clean, not a tilt-a-whirl for your med ball.

3 comments:

ROBERT KINNEY said...

14:23 Rx

Awful... Just awful

Sean Carmody said...

12:54 Rx...12 HSPU

Chuck Lawrence said...

9:58 Rx. Added a 10# vest for fun. It wound up not being fun.