September 1, 2015

Wednesday 15.09.02

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1 minute L-sit.  Knees above hips.

Back squat
- 5-5-5-5-5 reps

Mobility WOD
- Splits

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
- Increase weight across each set.  Ensure full depth is reached, hip crease below the knee.  Maintain a good lumbar curve, keep your weight on your heels, and drive with your hips.

Mobility WOD
Practice splits; right, left and center.  Hold each for 1 min.  Rotate through 2x.

August 31, 2015

Tuesday 15.09.01

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 5 min in a push up plank

Five rounds for time:

- 6 Deadlifts 155/115 lbs
- 9 Knees-to elbows
- 12 Box jumps 20/24"

Mobility WOD
- couch stretch and pigeon stretch

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 maintaining a good lumbar curve on the leadlifts and don't overextend at the top.  You can step down on the box jumps.

Mobility WOD
Spend two minutes each side

August 30, 2015

Monday 15.08.31

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1 minute in a handstand

- 3 x 1-2-3-4 pull ups
- 3 x 2-4-6-8 push ups
- 3 x 3-6-9-12 squats

Mobility WOD
- banded shoulder distraction

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
- This is a every two minutes work out where in the first two minutes you perform 1 x pull up, 2 x push ups, 3 x squats. Rest for the remainder of the two minutes. When the two minutes are up, perform 2 x pull ups, 4 x push ups, 6 x squats before again resting for the remainder of the two minutes. Continue in this fashion until you’ve completed the 4-8-12 set, that’s one round. Start again with 1-2-3 set on the next two-minute mark. Repeat until you complete three full rounds

Mobility WOD
- Lets get some mobility into those shoulders.  Spend a minute minimum each side and rotate 2x.

August 27, 2015

Friday 15.08.28

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

Team Running Cindy.

Two 3-athlete (or two, or one) teams compete against each other for total Cindy rounds. Each team completes three rounds. While one team runs 800m run the other team does rounds of “Cindy.”

“Cindy”
- 5 pull ups
- 10 push ups
- 15 squats

Mobility WOD
- 1/2 Split Right Side 1 minute
- 1/2 Split Left Side 1 minute
- Pigeon Right Side 1 minute
- Pigeon Left Side 1 minute

- banded shoulder distraction

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
- While one team is running an 800m run together, the other team is completing as
many Cindy rounds as possible...when all members of the running team complete their 800m run the teams switch places

Rules:
1) No partial rounds count.
2) Each team member rotates through the Cindy movements once all members have completed their station...i.e. you can't have two team members on pull-ups at the same time.

Mobility WOD
More hamstring flexibility work.  Banded shoulder distraction is to relieve your shoulders after the pull ups.

August 26, 2015

Thursday 15.08.27

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

For time:

Run 5k

Mobility WOD
- calf mash
- couch stretch

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 proper form, including breathing, while running.  

Mobility WOD
After running calfs need some attention.  Spend a minute mashing each side and then do it again.  Couch stretch will help with the hip flexors.  Spend two minutes each side.

August 25, 2015

Wednesday 15.08.26

Warm Up
- 400m run
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

“Angie”


For time:
- 100 Pull ups
- 100 Push ups
- 100 Sit ups
- 100 Squats

Mobility WOD
- 1/2 Split Right Side 1 minute
- 1/2 Split Left Side 1 minute
- Pigeon Right Side 1 minute
- Pigeon Left Side 1 minute

- banded shoulder distraction

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
- Angie is a benchmark WOD.  Complete each exercise type before moving on to the next.  Scale as needed

Mobility WOD
- More hamstring flexibility work.  Banded shoulder distraction is to relieve your shoulders after the pull ups.

August 24, 2015

Tuesday 15.08.25

Warm Up
- 400m run
- Dynamic stretching

Main WOD
- Accumulate 1.5 minutes in L Sit, then

Power Clean
- 3-3-3
- 2-2-2
- 1-1-1

Mobility WOD
- happy baby pose - 1 min
- eagle pose, right - 1 min
- happy baby pose - 1 min
- eagle pose, left - 1 min

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
- Take the time to practice a good set up, then each set should be unbroken with a quick touch and go for the 3-3-3 and 2-2-2.  Add weight or stay the same between each lift. 

Mobility WOD
Time to open up the hips while simultaneously mashing your back muscles.  Then spend some time on flexibility and balance with the eagle pose.