Jun 5, 2014

Friday 14.0.06

Main WOD : "Adversaries"
4RFT*

- 20 Wall Balls 20/14#
- 15 Hand Release Push Ups
vs
- 25 Abmat Sit Ups
- AMRAP Ground-to-Overhead 95/65#

*Athlete with most GTOs win!

Skill
Glute Ham Raises 3x10

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550.

WOD: Find yourself an Adversary or one will be assigned to you.  Athlete #1 will perform 20 WBs and 15 pushups as quick as possible. Meanwhile, Athlete #2 will perform 25 Abmat Sit Ups and then conduct as many Ground-to-Overheads until tagged out by Athlete #1.  Once Athlete #1 is complete with WB and HRPU, the Athlete will announce time and swap out with Athlete #2.  Athletes continue to swap out back and forth until each Athlete has four attempts at GTOs.

Scoring: Ground to overhead can be a snatch, muscle snatch, clean and press or clean and jerk. Just get the weight on the ground for each rep and safely locked out overhead. Athlete with the most GTO reps wins!

Skill: Watch this video on how to execute the Glute Ham Raises (GHR). The GHR works the calves and enables the athlete to work both the knee and hip extension functions of the hamstrings. It also works the entire length of the erector spinae muscles, especially the middle portion, which is often exposed to high forces in athletics.  Conducts these movements at a controlled pace and through a full range of motion.

6 comments:

Dan R. said...

There were about 5-6 groups hitting the WOD this morning. I just couldn't let the day go by with no posts on the board.

ROBERT KINNEY said...

Word...

Tara beat me 30-18 Rx

We finished sub 10 minutes.

Good WOD.

Dustin Blair said...

Dan, I will back you up. JT and I did this work out this morning. Score was 42-30.
The group you were speaking of this morning is Steel Panther. It hit me later based on the lyrics you stated.

Ross said...

IMCF SD DET

Took Girls State Delegates out for a 2 mile last person up run, then finished with some walking lunges.

Spent time in gym working on mobility and a tight hamstring, then worked some full Squat C&J in prep for tomorrows (open)qualifier WOD for granite games.
C&J
5@95
5@135
5@185
2@225

Ricky C said...

Great workout today. Justin and I were a good team!

P.S. Does anyone else have to "prove they are not a robot" EVERY SINGLE TIME they post on here?

ROBERT KINNEY said...

Not if you are logged on with a gmail account...or if you are super good looking and cool like me.