***Holiday Hours 0800-1700 CST***
Team WOD
26min AMRAP, 2 Partners
- 26 Kettle Bell Goblet Squats 53/35#
- 12 Curtis P's w/ KB
- 26 Kettle Bell Swings
- 12 Sumo Deadlift High Pull w/ Kettle Bell
*P1 Works while P2 Holds plank
Strength Work: Bench Press
- 2x 3 @ 70/80% then Max Reps @ 90%
Assistance Work
-5x 10 dips OR pushups
Post loads and results to www.ironmajorcrossfit.com.
Travel WOD
1RFT
- 150 Over the "Something" Burpees
Coach's Notes. Holiday start times of 0820ish. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Partner up and grab 2x Kettle Bells per team. One partner works while one partner holds a plank. Switch as needed without penalty. Take a few minutes to come up with a game plan so you minimize transition time. Make sure to watch all the videos below. The "Curtis P" may be a new movement and will be quickly hated much like the burpee.
- Goblet Squat: Basically an air squat while holding a KB upside down. VIDEO HERE.
- Curtis P: Two KBs. Swing to shoulders and hold, execute 1 lunge per leg then press both KB over head. VIDEO HERE
- Kettle Bell Swing: American style. below the knees to Up over head. VIDEO HERE.
- Sumo Deadlift High Pull: Performed with one Kettle Bell. Set your feet outside your shoulders and maintain a rigid lumbar curve through out the pull. KB moves from floor to Chin each time. VIDEO HERE.
Strength: Bench Press. Tight core, active shoulders, feet planted on the ground. Take a deep breath and explode the bar off the chest each time. 3rd set is max reps.
Assistance Work: Pick dips or push ups.
- Dip: Avoid kipping if possible
- Push Up: Keep that back flat. Imagine the Sergeant Major is watching you (because he is...)