Aug 29, 2016

Tuesday 2016.08.30

Warm-up:
- Slow jog to track (from Bubble or sub as desired)
5-7 mins quad/hamstring/calf stretches as needed 

WOD:
Sprint 8 x 200 meters at 80% effort 

Cool Down:
- Walk back to Bubble (or sub as desired)

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!



Aug 28, 2016

Monday 2016.08.29

Warm-up:
- Row 500m
- Spiderman walk 50 ft
- Inchworm 50 ft
- 15 air squats
- 15 back extensions
- 15 push ups
- 15 PVC pass thru
- 10 mins Clean & Jerk progressions/warm-up as desired (PVC, Med Ball, Empty Bar etc)

WOD:

"Grace”
- 30 Clean & Jerks 135/95
- 100 AbMat Sit ups

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!


Aug 25, 2016

Friday 16.08.26

Warm-up:
- Row 500m

2 Rounds of:
- 10 Box jumps (20in box)
- 10 Push ups
- 10 Air squats
- 5 Strict pull-ups (band/jumping/ring rows as needed)
- Then 5-7 mins WOD specific warm-up and practice as desired 

WOD:
Partner WOD: “I Go, You Go”

Two partners work through the exercises in an I go- you go fashion where one person does ten reps at a time, then the other does ten reps until that exercise is done, then move on to the next exercise. Do the exercises in any order you wish.

For Time:
- 120 KB swings (eye-level height, 53/35lb)
- 120 Double unders
- 120 Medicine ball cleans (20/14lb)
- 120 Burpees
- 120 Sit ups 

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)
- Child’s pose (10 deep breaths)
- Finish with foam roller as needed 

**1600 Class Only - 30 min Restorative Yoga Session/Cooldown (by Yoga Instructor Rebecca) 

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!

Aug 24, 2016

Thursday 16.08.25

Warm-up:
- Jump rope (1 min)
- Spiderman Walks 50ft
- Inchworm 50ft

2 Rounds of:
- 10 back extension
- 15 air squats
- 5 strict pull ups (band/jumping/ring rows as needed) 

WOD:
- Back Squat 5-5-5-5-5
- 100 AbMat Sit ups 

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)
- 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!

Aug 23, 2016

Wednesday 16.08.24

Warm-up:
- Row 500m (at moderate pace – focused on driving thru the heels, extending legs, opening, hip, and pulling with arms, then return arms, hip, legs.
- Spiderman Walks 50ft
- Inchworm 50ft
- Run 200m
- 10 hip bridge (hold 10 sec each)
- 10 air squats
- KB swing practice (2 mins) 

WOD:
3 Rounds for Time (RFT):
- 1000m Row
- 21 Kettlebell Swings (53/35)
- Run 400 meters 

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)
- 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!


Aug 22, 2016

Tuesday 16.08.23

Warm-up:
- Run 400m
- Samson stretch (15-20 sec per side)
- 10 hip bridges (hold 10 sec)

2 Rounds of:
- 10 Back extensions
- 10 Air squats
- 10 Sit-ups (abmat or GHD)
- 10 Push-ups
- PVC/empty bar press progressions (10 mins) 

WOD:
- Press 3-3- 3
- Push Press 3-3- 3
- Push Jerk 3-3- 3 

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)
- 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!

Aug 21, 2016

Monday 16.08.21

Warm-up:
- Row 500m (moderate pace – focused on driving thru the heels, extending legs, opening hip,
and pulling with arms, then return arms, hip, legs.)
- 10 PVC pass throughs
- Samson stretch (15-20 secs each side)
- 10 Back extensions
- 10 Push-ups
- 10 Sit-ups (abmat or GHD)
- 10 Air squats
- 5 Strict pull-ups (band/jumping or ring rows as needed)
- Take 5-7 minutes to practice and or additional warmup on WOD specific movements

WOD:
“Jackie”

For Time:
- Row 1000 meters
- 50 Thrusters (empty bar)
- 30 Pull Ups

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)
- 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!