May 12, 2015

Wednesday 15.05.13

Warm Up
- Burgener Warmup

Skill/Strength
- 2-2-2-2
- Deadlift (Build)

Main WOD

For time:

- 5 Squat Clean+Thrusters (135/95)
- 10 Pullups (Strict)
- 15 Box Jumps (24/20)
- 20 Push Press (135/95)
- 25 DL (135/95)
- 20 Goblet Squats (53/35)
- 15 Over The Box Jumps
- 10 CTB Pullups
- 5 Power Clean (135/95)

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!

Yep, it’s lifting first with a long METCON second. 

Skill/Strength
For the deadlifts, these are 2-rep movements. I want you to maintain control of the bar on the lift and the reset. Do not drop the bar from extension! Remember the points of performance for the deadlift:

Remember the points of performance:

1) Lumbar curve maintained throughout movement
2) Keep the weight in your heels
3) Shoulders slightly in front of the bar on setup
4) Hips and shoulders rise at the SAME rate
5) The bar remains in contact with the legs throughout the movement!!!
6) Movement finishes with hip completely open and knees straight.

Main WOD
It’s an ascending ladder and then a descending ladder of bar work and gymnastics.

The squat clean to a thruster (or “cluster”) is not a clean and jerk. Once you clean the bar into the front squat, explode up just like you are doing a thruster.

For the box jumps, you may jump or step-up, as long as you begin and end the movement at full hip and knee extension (both on the floor and on top of the box.).  When you get to the box jump-overs, you can do a full jump over, jump onto the box and then jump down on the other side, or do step overs.  You do NOT have to extend  your hips on the box-overs.

For the pullups, the first set is strict. Kipping and butterfly pullups are allowed during the CTB pullups. Honor system, here. If your chest doesn’t touch the bar, the rep doesn’t count!



For the push press, focus on the following:
 
Setup: he set-up is the same as the shoulder press. Bar in front rack, elbows slightly in front of the bar, hands just outside the shoulders.

Dip: Initiate the dip by bending the hips and knees while keeping the torso upright. The dip will be between 1/5 and 1/4 of a squat in depth.

Drive: With no pause at the bottom of the dip, the hips and legs are forcefully extended.

Press: As the hips and legs complete extension the shoulders and arms forcefully press the bar overhead until the arms are fully extended. Remember, your head accomodates the bar...do not move the bar around your head!

Goblet squats: Hold a kettlebell in a front rack position, and squat. Simple as that!

As always, scale the weight before you scale the range of motion or the movement.

4 comments:

Sean Carmody said...

365# DL / 9:16 Rx

Sean Carmody said...

365# DL / 9:16 Rx

Chuck Lawrence said...

315# DL double / 7:48 Rx

Cedric Burden said...

295# DDL /7:38 @95# all lifts