May 10, 2015

Monday 15.05.11

Warm Up
- 400m Run
- Dynamic Warmup
- Burgener Warmup

Skill/Strength
- In 14 Min Build to a heavy jerk

Main WOD

A) 4 Rounds NOT for time

- 1 Rope Climb
- 25 GHD Situps
- 5 MU
- 4 Wall Walks

B) 10-10-10-10-10

- Front Rack walking Lunges (Build)

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!

Another three-part session to start your week off right! First, it’s back to the working on the split jerk again. Partner up and get some work done! In part B, we’re going to do an un-timed workout focused on SKILL. I do not want anyone trying to blow through this thing…each round is focused on precision and quality! To finish up, we’ll grab the barbells again and do some front-rack walking lunges.

Skill/Strength

Remember the work you did last week. Focus on speed and balance!

1) Set up in the front-squat rack position with upward pressure on the end of the elbows.

2) Head neutral and feet in a stance of flexibility.

3) Dip slow, straight and short.

4) Aggressive change of direction and exaggerated head movement back while maintaining upward elbow pressure.

5) Hips and ankles open completely as chin is lifted to its highest point.

6) As the bar begins to float, it stays in the fingertips as it is guided back slightly and the hips start to drop straight down and the feet split.

7) The bar and head will quickly pass each other, at which point the hands will wrap and push the body the rest of the way under for a lockout that will occur immediately after the feet return to the floor.

8) The bar is now directly over the shoulders and the hips with the head poking through to the point where the ears are just in front of the arms.

9) The front foot moves back first to the point where the back foot will step up and meet in the middle to complete the lift.

Main WOD A

Do this work deliberately and with precision. Legless rope climbs or supported rope climbs are ok. If you can’t climb a rope, go ahead and omit the rope climb for today.

For the GHD situps, go for full range of motion, and touch both hands to the floor on each rep. If you are uncomfortable with the GHD situp or if you are injured, you may do ABMAT situps instead.

Muscle-ups again?! If you do not have muscle-ups (ring or bar), sub jumping bar MU or dead-hang pullups and dips (bar or ring) at a 2:1 ratio.

Wall Walks are not something we see all the time…but it’s a great way to work core strength and can help you get comfortable being inverted. Start in the pushup position with your feet against the wall, and then walk your feet up the wall while at the same time walking your hands back towards the wall. Try to finish the rep as close to the wall as possible.

Main WOD B

Key points:

1) Start with a good front rack position (elbows high, bar racked on the shelf created by the shoulders).

2) On each lunge, the trailing knee should make contact with the ground at the bottom.

3) At the top of each step, stand all the way up with the hips and knees fully extended.

2 comments:

Chuck Lawrence said...

Reminder: This is not a METCON day. Part B is NOT for time!

Sean Carmody said...

225 Jerk / 95,115,135,155,205(x5)