July 21, 2016

Friday 16.07.22

Warm Up
- Row 800m at a 2:20 pace

Main WOD
10 Rounds for Time:
- Row 250 meters
- 10 Push ups

Mobility WOD
- Yoga; Downward and upward dog.  3x with 2 minutes each position.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-  Good rowing technique.  Chest to ground on the pushups.

July 20, 2016

Thursday 16.07.21

Warm Up
- Bergener warmup

Main WOD
- Snatch 2-2-2-2-2
- Snatch Pull 2-2-2-2-2
- Follow with 5 x 5 strict pull ups.

Mobility WOD
- Banded shoulder distraction; 3x with 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-  When you use doubles in your work out the weight is usually the equivalent of what you would use for your opener in a weightlifting meet. If you don’t know what that is, go with about 80% of your best current snatch. Use 90-110% of your 1Rep Max (1RM) for the Snatch Pulls.
A snatch pull is the first and second pull of the snatch, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Snatch pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing snatches regularly you use around 80% of your 1 RM and work on speed and technique.

July 19, 2016

Wednesday 16.07.20

Warm Up
- 3 rounds (5 pullups, 10 pushups, 15 air squats)

Main WOD
With a 20 minute running clock, perform as many Turkish Get-ups as possible in eight minutes (53/35lb), followed immediately by as many Wallballs in six minutes, as many double-unders as possible in four minutes, and as many pull ups possible in two minutes.

Post reps for each exercise to comments.


Mobility WOD
- Pigeon stretch; 3x with 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!


July 18, 2016

Tuesday 16.07.19

Warm Up
- Bergener warmup

Main WOD
“Gwen” touch and go
- Clean & Jerk 15-12- and 9 reps

Mobility WOD
- Banded shoulder distraction; 3x with 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-  Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping from overhead. During the set you may rest in any position except with the weight on the floor. Use same load for each set. Rest as needed between sets. This WOD will test your grip, ego, and ability to scale. START LIGHTER THAN YOU THINK YOU SHOULD. If you start too heavy and foul out in the first set, drop some weight and start again at 15.

July 17, 2016

Monday 16.07.18

Warm Up
- Jog to track

Main WOD
- Run 8 x 200 m
Recover as needed between attempts.

Follow with 100 AB Mat sit ups


Mobility WOD
- Calf stretch; 3x with 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-  Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.


July 14, 2016

Friday 16.07.15

Warm Up
- Dynamic Stretching (Atlas Lunge, high knees, glute kicks, inch worm, straight leg deadlift on one leg, 10 clapping push up)

Main WOD
“Diane”

21-15-9
- Deadlift (225/155lb)
- Handstand pushups

Mobility WOD
- Pigeon stretch; 3x with 2 minutes each side

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-  Scale weight as needed on the deadlift.  

July 13, 2016

Thursday 16.07.14

Main WOD
For Time:
Swim 10 x 50 meters

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 1600. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
-  DON'T SKIP SWIMMING.  Swimming is a key skill that you never know when you'll need it.