Tuesday 10.27.15 WOD NOTES

Quick Reminder: Coaches shadowing are not to instruct Athletes unless they are towards the end of their 100 hours and you have been told they are OK to begin Coaching. This includes Coaching new Athletes. Currently, the only shadowing Coaches approaching their 100 hours are Eve and Mike Petrizzo. All others should listening and learning.

Dynamic Effort Upper
Mobility: 15min

Strength: 15min

Press Complex (65% x6, Push Press + Push Jerk + Split Jerk)
**Take from rack, work at 65% 1RM push press
From the rack. Athletes need to work at a true 65% 1RM Push Press. Over the next 3 weeks we will work to 75%. 1 Complex = Push Press + Push Jerk + Split Jerk. Athletes will perform 6 complexes.
When teaching the press complex review the common faults of each movement and the common ques that the Athletes will be Coaches on.
Common Faults
Push Press: Knees tracking forward
Push Jerk: Not reaching Hip Extension, Knees tracking forward
Split Jerk: Improper split mechanics and recovery, Not reaching Hip Extension, Knees tracking forward
By performing the overhead press in a complex it allows us to speed, technique and strength all in one.

WOD: 14min

“CrossFit Games Open 14.4”
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
**1MU = 2 C2B + 2 Push Ups
What the CF Open demo video for standards. If busy, stagger Athletes 5min apart, having each Athlete start on the row, make sure you budget extra time if needed. Do not stagger Athletes on different movements. T2B, Athletes need to choose a good edification that they can stick with for 5o reps. Athletes that can perform single T2B need to set a good pace. Wall Balls, Athletes need to complete in 3 or less sets. Cleans, If not Rx, Athletes need to choose a weight hat is roughly 50% of their 1RM power clean.  Muscle Ups, modification listed.

$ Out

1 Round, Max Unbroken KB Swings (55,35)


Lifestyle Challenge 10.1.15 – 10.30.15
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