5 RFT
- 25 Double Unders
- 12 CTB Pull Ups
- 8 Ring Dips
Skill Work
- 3x 10 GHD Sit Ups
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!
Main WOD: Who feels "Super-Blah" after the Super Bowl? Time to pay up for all that good eating. Establish a pace where you can maintain intensity but not burn out by the fourth round. Here’s some tips for completing each movement in the WOD.
- Double Unders: If you have ANY Double Unders, then stick with it and do all 25! This is a perfect opportunity to string 25 Double Unders together. If you are looking to complete your first Double Under, or want to improve your form, check out this video.
- Chest-to-bar Pull Ups: For CTB Pull Ups, your chest should physically touch the bar. Athletes can accomplish this using the strict, kipping, or butterfly technique.
- Ring Dips: As you dip, ensure your shoulders move below the elbow as you keep your hands close to your body. Ensure your arms lock out at the top of the movement.
Skill Work: 3 x 10 GHD Sit Ups: This exercise targets your hip flexor muscles. Begin with your knees slightly bent and your hips slightly off the pad. Lowe yourself to parallel (beginner) or below parallel (experienced), and then sharply extend your legs as you sit up. Avoid hyperextension of the truck on your way down. Check out this training video.