May 4, 2015

Tuesday 15.05.05

Warm Up (6 min)
- Row 500m (easy)
- Dynamic Stretching
- Burgener Warm up
 
Main WOD
A) AMRAP 3 Min
- 5 DU
- 10 HRPU
- 15 DU
- 20 Thrusters (65/45)
- 25 UB DU
- 30 Shoulder-to-Overhead (65/45)
- 35 DU
- 40 OHS (65/45)

Rest 6 Min

B) AMRAP 6 Min
 - 5 DU
- 10 HRPU
- 15 DU
- 20 Thrusters (65/45)
- 25 UB DU
- 30 STO (65/45)
- 35 DU
- 40 OHS (65/45)

Rest 6 Min

C) For Time:
- 5 DU
- 10 HRPU
- 15 DU
- 20 Thrusters (65/45)
- 25 DU
- 30 STO (65/45)
- 35 DU
- 40 OHS (65/45)

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
Burgener Warm up

Main WOD
One Chipper, served three different ways!

Each segment of this WOD must be tackled differently. For the 3 minute version, I want you go go all out. Get as far as you possibly can in three minutes. Rest six minutes, then do it again. Try to go for the exact same pace. If you finish the work in under 6 min, remember the time you finished, and then start over until the six minutes is up. Rest six more minutes, and then blast through the full chipper for time! For the whiteboard, write down how far you got for each version of the chipper. (i.e, Awesome Guy: A. 16 thrusters, B. 28 STO, C. 7:58)

Double Unders: You either have them or you don’t. Scale at 3:1 if you don’t have them yet.

Some tips to help you nail double unders:

1) It’s is all in the wrists. Keep your elbows in and spin at the wrists
2) Spin twice as fast. It will feel unnatural and you will hit yourself a lot until your brain learns a new rhythm. Incorporate next tip to build said rhythm.
3) Jump twice as high. It will feel like wasted effort, but the longer you are in the air, the more time the rope has to travel a second lap around your big old head.
4) Keep your toes up. If your heels are 12" off the ground, but your toes are 3" off the ground, you have wasted 9" of effort.
5) Watch this video from our friends at Again Faster: https://youtu.be/gV1NfxgmzT4

Hand Release Pushups:
Chest hits the deck, hands come up off the ground. It’s that simple!

Thrusters:
The weight is light, and it is supposed to be. Do not scale up today. This is for speed! Power clean or squat clean the bar, aggressively extend your legs, open your hips, and get that bar overhead. Coaches, please watch for form.

Shoulder to Overhead:
You can press, push press, push jerk, or whatever you need to do to get the bar from your shoulders to the overhead position. Remember to start with a good setup.
1) Bar in front rack
2) Elbows slightly in front of the bar
3) Head moves out of the bar path, the bar does not move around your head.
4) Press the bar straight up, keeping the weight in your heels.

Overhead Squats
It’s been a while since we’ve seen overhead squats. Coaches, please reinforce the setup and points of execution before the WOD.

Start with a good setup:
1) Feet at shoulder width
2) Full esxtension at hips and knees
3) Bar overhead, wide grip, and ACTIVE SHOULDERS! Coaches, please check for this!
4) Elbows locked.

Execution:
1) Weight in the heels
2) Lumbar curve maintained
3) Chest up
4) ACTIVE SHOULDERS
5) Squat (butt travels back and down, knees track over toes, hip crease below top of the knee)
6) Stand, returning to full extension, bar positioned overhead.

2 comments:

Chuck Lawrence said...

Correction to part B: if you finish before 6 min is up, start over.

140/210/4:49 Rx

Sean Carmody said...

97 / 160 / 8:51 Rx