Jul 27, 2016

Thursday 16.07.28

Warm Up:
- Side Step/Shuffle (10m to the left, then 10m to the right)
- Weave Step/Grapevine (10m to the left, then 10m to the right)
- Backward Jog (10m)
- Butt Kicks (10 reps each side)

WOD:
For time: 
- Run 5.4 miles. 

*The route is as follows: Head south on 4th Street (the street just east of the bubble) to Iowa. Go west on Iowa to Biddle. Turn right on Biddle and run to Pope. Turn right on Pope and run east to Grant. Turn right on Grant and run south to Cody, then left on 4th to the bubble. That’s 2.7 miles. Repeat the route for a total of 5.4 miles.

Mobility Wod:
- Standing Quad Stretch 
Toe Touches (seated and standing)
- Standing Calf Stretch
- Ankle Rotations (clockwise, then counterclockwise)
- Hamstring Stretch (on back) - lie on your back, pull one straight leg in close to chest, bottom of foot pointing toward the sky, rotate ankle, hold stretch for 5 breaths. Repeat with other leg.

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!

Jul 26, 2016

Wednesday 16.07.27

Warm Up:
- 600m Row
- 20 Mountain Climbers (slow & knees touch outside elbows)
- 20 Walking Lunges (10 each leg)
- 20 Inchworm
- 20 Single Leg Touches (10 each leg) - Balancing on one foot, hinge forward at the hips to tap the ground. Keep the other leg straight out behind you.

WOD:
- Deadlift: 3-3-3-3-3
- Follow with 100 AB Mat sit ups


Mobility Wod:
- Hanging Stretch - hang from pull-up bar to decompress spine (2 mins)
- Toe Touches (standing & seated)
- Seated Butterfly Leg Stretches
- Foam Roller: Glutes, Quads, Hips, Calves

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!

Jul 25, 2016

Tuesday 16.07.26

Warm Up:
- 400m Run
- 3x10 Air Squats
- 3x10 Push Ups
- 3x10 Ab Mats
- Banded Stretches

WOD:
For time:
- 30 Muscle-ups
* If you cannot do a muscle up, do 3 strict pull ups and 3 strict ring dips Every Minute on the Minute (EMOM) for 9 minutes.  If you cannot do three of each, do 2, or 1, but strive for strict, not kipping reps.

Mobility WOD:
- Foam Roller: Spine
- Downward Dog (hold 5 deep breaths)
- Upward Dog (hold 5 deep breaths)
- Thread The Needle - begin pose on all fours, thread/reach right arm underneath and across body, allowing right shoulder and temple to relax on the ground. Left hand stays where it is. Take 5 deep breaths then switch arms. http://www.shape.com/blogs/working-it-out/9-yoga-poses-open-your-shoulders


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!

Jul 24, 2016

Monday 16.07.25

Warm Up:
- 400m Row
- 3x10 KBS
- 3x10 Goblet Squats
- PVC Mobility
- Burgener Warm-up

Skill:
3x10 Med Ball Clean

WOD:
3 Rounds for time:
- Run: 400M
- CL&J: 15 (#115/#75)

Mobility WOD
- Pigeon Stretch (2 min)
- Couch Stretch (2 min)
- Foam Roller: Hamstrings

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!

Jul 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.

Jul 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.

Jul 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!