February 11, 2016

Friday 16.02.12

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Five rounds for time with a two person team:

Burpees
10 meters Walking Lunges
Bear Walk

At “Go” partner one begins performing burpees while partner two steps off for 10 meters of lunges, then bear walks back to the starting line. Swap roles. The rounds are complete when partner two completes the fifth round of lunges\bear walk. Your score is the combined number of burpees.

Post time and calories to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

February 10, 2016

Thursday 16.02.11

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Snatch

- 2-2-2-2-2

High Bar Back Squat

- 5-5-5

Post time and calories to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Use the same weight as your heaviest 2-rep snatch. Lower the weight under control keeping the torso upright as possible, pause for a count of one at the bottom and explode upward. Squat between your legs, not on them. Push those knees out and make room for depth.

February 9, 2016

Wednesday 16.02.10

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Row 5k at 24 strokes per minute with a damper setting of 5.

Post time and calories to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- How to row

February 8, 2016

Tuesday 16.02.09

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Strict Press

- 3-3-3-3-3-3-3

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Focus on setup and technique. Use a weight that is lighter than your 3 Rep Max (3RM). Start with a deep inhale to create inter-abdominal pressure (protects the spine and braces the core). Grip the ground with your toes and squeeze your glutes. Press out fully and hold it for a count of two at the top.

February 7, 2016

Monday 16.02.08

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
Every Minute on the Minute (EMOM) for 20 minutes:

- 3 strict pull ups
- 6 strict push ups
- 9 air squats

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Chin above bar on the pullups.  Chest touches the ground on pushups.  Hip crease below the knee on air squats.

February 4, 2016

Friday 16.02.05

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For time: Team Reverse Kettlebell Swing/Goblet Squat ladder

- 10 Swings, 1 Goblet Squat
- 9 Swings, 2 Goblet Squats, etc., until you reach 1 swing, 10 squats.

How to do it: One person does Swings, the other squats. When you get to the end of your ladder, swap roles.

If the math gets muddled, just remember the total reps for any set is 11.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- To do a goblet squat hold the weight or KB to  your chest and squat down.  While keeping your chest up, ensure your hipcrease drops below your knee and drive back up.  Repeat.

February 3, 2016

Thursday 16.02.04

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
For Time:

- 75 Wall Ball (20/14)
- 60 Double-unders
- 45 AB-Mat Sit ups
- 30 GHD Hip Extensions

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Full depth on the WB's and ensure you hit the target.  Integrity check on this one.