Sep 26, 2016

Tuesday 2016.09.27


Warm-up: 
- Run 400m
- Samson Stretch (10-15 secs each leg)
- 10 GHD situps
- 10 strict pullups
- 10 back extensions
- 15 air squats
- 5-7 mins on individual focus areas as desired


WOD:
3 Rounds for Time:
- Row 1000m
- 20 Kettlebell swings (eye level 53/35lb)

Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 
comments.

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

Sep 25, 2016

Monday 2016.09.26


Warm-up: 
- Row 400m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 5 x10 sec
- 10 strict pullups
- 15 air squats
- 10 light goblet squats (focus on maintaining an upright torso)
- 10 PVC pass throughs & Burgener Warm up progressions


WOD:
- Snatch 2-2-2-2-2

Mini-METCON:
- 3 rounds, no rest
- 10 Kettlebell Swings (eye level 53/35lb)
- 10 Box Jumps

Cool Down:
- Bar Hang - 1 min

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to comments.

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

Sep 22, 2016

Friday 2016.09.23

Warm-up:
- Row 500m
- Samson stretch 10-15 secs each side
- 10 GHD situps
- 10 strict pullups
- 10 back extensions
- 15 air squats
- Lift specific workups as needed


WOD:
3 Person Team, 3 Rounds for Time:

- 3 Deadlifts (225/135lb)
- 6 thrusters (95/65)
- 9 burpees

This workout places a strong emphasis on near-peak power output. In other words, this is a
fairly high-load, short-duration workout. The workout will be done in relay fashion, using three-person teams. So teammate 1 starts off, goes through all 3 squats, all 6 thrusters, and all 9 burpees. The moment teammate 1 finishes the ninth burpee, teammate 2 then jumps in and goes through the same sequence (thus allowing teammate 1 to recover a bit, resting until teammate 2 is done with his round). After teammate 2 finishes his ninth burpee, it's on to teammate 3. This sequence continues until all three teammates have finished 3 rounds each.


Cool Down:

- Bar hang – accumulate 1 min 

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

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!