Wednesday 15.01.28

Main WOD
21-15-9

Buy In: 800m Run

- Squat Cleans 135/95#
- Ring Dips

Buy Out: 800m Run

Strength
- Deadlift 1 Rep Max

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!

WOD:

Squat Cleans (catch in squat position): Watch this video for coaching tips on the squat clean (https://www.youtube.com/watch?v=7A-QEbSMhJs) Remember the following for each rep:
  • Conceptually you are deadlifting the bar until it reaches your upper thighs
  • On the first pull, shoulders stay in front of the bar, back stays flat with chest up, extend at knee, shins perpendicular to the ground.
  • Without stopping the upward momentum of the bar, aggressively shrug the shoulders, elbows stay straight, explosive jump as you drive onto your forefoot; extending hips, knees and ankles.
  • On the Catch, receive the bar in the squat position, the bar is supported on shoulders with elbows pointing forward, keeping a lumbar curve and the knees and feet are in line
Ring Dips: Due to limited rings, utilize the 4man dip rack.
  • Each Rep starts with the shoulders touching the tops of the rings with the feet off the ground
  • Each Rep stops with elbows locked out vertically and feet off the ground
Scaling options for ring dips: banded ring dips or bench/box dips. Bench/box dips provide a stable platform while you are required to push less weight than a full dip. You can bend your knees at a 90 degree angle to use your legs for additional assistance, or keep your legs straight for more of a challenge.

Deadlift: Time to test that one rep max.  Make sure to input your new PR on your Athlete profile when registering for the 2015 Open. Partner up in teams of 3 and work your way up to your max. Start around 65% and move up the ladder using the 3-2-2-1-1 model. Using three people ensure you get some rest between attempts.