Apr 19, 2015

Monday 15.04.20

 
Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 2 RFQ of 10 Box Jumps & 10 Double Unders

Skill (15min)
- 3x Attempts Max Kipping Hand Stand Push Ups

Main WOD
5RFT

- 400m Run
- 30 Double Unders

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: Two Rounds for Quality of 10 Box Jumps and 10 Double Unders. Execute at a moderate to slow pace ensuring full range of motion on the Box Jumps and "spinning at the wrist" during the Double Unders.

Skill: 3x attempts max Kipping Hand Stand Push Ups. Last week we went no kip. Today you get the kip back to hopefully set a new PR. Check out this video for kip tips.

WOD:  We have already done maximum strict handstand pushups for strength. Now it is time to work on balance with our kipping handstand pushups. No box scaling with this one. Everyone will be working on Rx handstand pushups (unless you have an injury that prevents it). Coaches will demonstrate the two different forms of the kip.

Bottom Line: The WOD is a burner. Simple. Fast. Awful. Scale the double under 3:1 for single unders.