Main WOD
1 RFT
- 400m Run
- 15 Overhead Squat 95/65#
- 20 Double Unders
- 12 OHS
- 40 DU
- 9 OHS
- 60 DU
- 6 OHS
- 80 DU
- 3 OHS
- 400m Run
Skill
- Broad Jumps 5 Max Efforts
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Worked on your double unders yesterday? Good. Use that newly refined technique from yesterday and get to work. Your heart will race after that initial 400m sprint + 20 DUs, so control your breathing during OHS to ensure midline stability prepare to attack those DU again. Looking for 95% top speed during the sprint and the double unders and focus your breath for the OHS.
Overhead Squat (OHS) : Remember to engage your shoulders keeping the weight overhead in the frontal plane as you squat down till your hips fall below your knees. Focus on not leaning forward and keeping the weight in your heels.
Scaling: Reduce the weight on the overhead squats to ensure proper form throughout a full range of motion. Substitute Double Unders with Singles at 2:1.
Skill: JUMP AROUND! Actually, jump forward broadly five times. Take a look at this video for some tips on how to improve your broad jump: https://www.youtube.com/watch?v=KUO-R1aD4uU
ROUTINE IS THE ENEMY.