1RFT, 20:14 min Time Cap
Buy In - 365m Row
- 31 Sumo Deadlift High Pull w/ KB 53/35#
- 31 Pull ups
- 31 Push Press 95/65#
- 31 Abmat Sit Ups
- 31 Thrusters 95/65#
- 31 Wall Balls 20/14#
- 31 KB Swings 53/35
- 31 Box Jumps 24/20"
- 31 Double Unders
- 31 Overhead Squats 95/65#
Buy Out - 365m Row
Strength Work: Strict Press
- 2x 3 @ 80/85% then Max Reps at 90%
Assistance Work
- 5x 10 Push Ups -or- Dips
Post loads and results to www.ironmajorcrossfit.com.
Travel WOD
10RFT
- 200m Sprints
- 10 Hand Release Push Ups
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Say Good-by to 2014!!! The Filthy 50 have been modified and time capped to reflect your favorite movements throughout the previous year. You will need 1 bar, kettle bell, box, med ball, and rope to complete this WOD. If equipment is sparse, stagger start and try and catch the athlete in front of you. This should be a fast paced WOD where you attempt big sets of each movement while minimizing breaks. Rest during transitions.
- Active Recovery: Sit Ups and Box Jumps are good opportunities rest up for a surge
- Position your equipment wisely... the farther your stations are separated, the more natural rest is built in
Scaling: Reduce KB weight to 44/24#. Reduce Bar weight to 75/45#. Substitute Double Unders with Singles at 1:1. See your closest CF-L1 Trainer for more scaling options.
Strength Work: Strict Press. 2 sets of 3 at 80/85% and then max reps at 90%. Make sure you rest at least 2-3 minutes between each set. Remember the points of performance:
- Stance is with the heels at hip width
- Hands just outside the shoulders
- Bar resting on the "rack" or "shelf" created by the shoulders
- Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar
- Keep the chest up and brace the abdominals to maintain a neutral spine
- Closed grip, with thumbs around the bar