Apr 7, 2015

Wednesday 15.04.08

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup
- 3 RFQ of 15 Kettle bell SDHP

Skill/Strength (10min)
- 3x 10 GHD Sit Ups

Main WOD
1RFT, 22min Time Cap
 
Buy in: 100 Double Under
- 10 Dead Lift 185/135#
- 15 Hand Stand Push Up
- 20 Box Jumps 24/20"
- 15 Hand Stand Push Up
- 10 Dead Lift 185/135#
Cash Out: 100 Double Under
 
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: Choose a kettle bell weight that ensure that is light enough to allow gradual warming up of the shoulders while also being heavy enough to enforce proper form.

Strength/Skill: 3x 10 GHD Sit Ups. Stretch before the strength or pay the consequences tomorrow. Be sure to touch the ground and the stir ups on each rep.

WOD: Nothing like a hump day chipper to make you want to ice your body before the WOD. If done correctly your core, should be shredded after the WOD.
  • Dead Lift: Keep the back flat and the shins perpendicular to the floor
  • Hand Stand Push Up: Abmats and kipping is allowed. Coaches will demonstrate scaling with a box
  • Box Jumps: Steps ups allowed, full extension at the top.
  • Double Under: Hence the Time Cap...don't spend all day here, scale and GOOOOOOOOO!
  • Remember…it’s only 20 minutes or less! 
Scaling: Reduce the weight of the DL to 135/95#. HSPU can be done with additional abmats, boxes, or substituted with HRPU.

1 comment:

Chuck Lawrence said...

10:08 (215 DL/6" Def. HSPU on parallette bars)