Apr 14, 2015

Wednesday 15.04.15

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3 RFQ of 15 Kettle Bell Swings

Skill/Strength (15min)
- 1 Rep Max Hang Squat Clean

Main WOD "Tax Day Triplet"
1RFT

- 21 Dead Lift 185/135#
- 21 Box Jump 24/20"
- 50 Double Under
- 15 Dead Lift
- 15 Box Jump
- 50 Double Under
-   9 Dead Lift
-   9 Box Jump
- 50 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: 3 RFQ of 15 Kettle Bell Swings. Pick a weight that you can do unbroken, but DO NOT perform the swings at WOD speed. If you are really warming up, you will keep your weight in the heels, chest up, and swing from the hips. If done slow and deliberately, who will NOT be able to go unbroken.

Skill/Strength: 1 Rep Max Hang Squat Clean. Rep begins at the dead hang with the bar below the knees. Rep ends with the weight in the rack position. Remember fast elbows and quick feet into the drop. It's PR time!

Main WOD: Have you finished your taxes? You either pay now or pay later. This WOD will give you a chance to see how you have progressed over the year. It should take around 10 minutes for the speedy.
  • Dead lift. Set up includes feet hip width apart, weight in heels, and shoulders slightly in front of the bar. As you stand, bar maintains contact with the body at all times until you reach full hip extension at the top.
  • Box Jumps. Begin with two feet on the ground and end with two feet on top of the box with full hip extension while maintaining body control. Step ups are authorized.
  • Double Unders. Spin at the wrist, not the elbows or shoulders. Keep your toes pointed up in order to allow for max distance between you and the floor. Basically you have two options: spin twice as fast or jump twice as high.
Scaling: Substitute Singles Unders for Double Unders at 3:1. Reduce the height of the box from 24/20" to 20/18". Reduce Dead Lift weight to 135/95#.

2 comments:

Sean Carmody said...

7:46 Rx

Chuck Lawrence said...

215 hang clean (PR), 8:20 (215/30" box)