Day 229: CF Armoury: Yoke Ladder; 15 Min AMRAP Wall Balls and Hang Squat Snatch

Friday; June 26, 2015 - the Whiteboard @ Crossfit Armoury

:0-10
Warm-Up:

Loading and unloading the Yoke drills


:10-30
STRENGTH:

Yoke Ladder:

6  45 lb Barbells Set Up with 6 different weighted KB's
All on one side of the rack
Walk the yoke the full length of the rack to the other side
if completed, attempt the next heaviest yoke


:35-40
WOD Warm-Up:  

10 Wall Balls
10 Hang Squat Snatches


:40-55
WOD:   15 MINUTE AMRAP

30 Wall Balls
30 Hang Squat Snatches (M: 75 lb / W:55 lb)


Today Coaches:  AJ and Kat

My Thoughts:

Warm-Up;
The Yoke Ladder was already setup from the previous class.     It was a bit different that what I was expecting.  For some reason; I kept thinking it was a farmer's carry.   I was wrong.    Unloading the Yoke was completed after the Strength component

STRENGTH;
Yoke Ladder (I wish I took a picture); a barbell with a kettle bell hanging at the end of each cuff.  The kettle bell is attached by rubber bands (no, not the ones you shoot people in class with in high school); but the multi-color bands you use to stretch with and has been used for Assisted Pull-ups (not at this box).
As mentioned by both Kat and AJ; the first and last set will be the hardest.   There are 6 stations setup with 6 different weights.  Each station gets progressively heavier.  We were to walk from one side of the racks to the other side.  Once you reach your destination, someone else will carry it back to the starting point.  This is repeated for each of the increasing weight.   It's interesting to watch as people start to line up (imagine how it is at an airport with planes queued up on the runway, waiting to take off).   The first weight, despite being lightest was an eye-opener.   Kat mention to us pick up the bar as if you are about to perform a back squat.  Make sure you pull the bar down onto your shoulder, engage the core and start walking.  It will felt awkward the first time, even weirder as you make a turn around a corner as inertia will take over.  Make sure you take your time, and pace your steps.   (Don't go as slow as a turtle, and don't speed like jack rabbit).  Kat mention, the first time you start off; it may feel like you are walking like you are drunk!!   Yup, that's pretty much how it felt!     As you move up in the weight; it felt more stable for me.   The last set, heaviest weighted one was the worst when you make any sudden changes in direction.  You really had to engage your core and control the motion.  Actually, you should had been engaging your core through out the entire process!!

WOD Warm-up;
Wall balls; used a 20 lb ball and built up to my WOD weight for the Hang Squat Snatch (75 lb).

WOD;

A nice 15 minute AMRAP; consisting of 30 Wall Balls  and 30 Hang Squat Snatch.   I opted to go with the weight I used for the WOD Warmup.  So pretty much, Rx the entire WOD.    I'm not sure what was more taxing.  The 30 wall balls (20 lb) or the 30 Hang Squat Snatches (75 lb)

My score for tonight was:  1 + 42  Rx   (1 round + 30 Wall Balls + 12 Hang Squat Snatch)
It'll serve as another benchmark for myself.   There is a lot of room for improvements!

Misc:
Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.


Accumulate 15 Muscle Ups
  OR
15 Ring Dips if you do not have muscle ups
  OR
15 10 Second False grip holds if you do not have ring dips

Remember to stay consistent in your training and tackle one WOD at a time!!