Jun 8, 2014

Monday 14.06.09

***Meet at the Track***

Main WOD
1 Lap for Time

-400m Burpee Broad Jump

Sprints 6 x 100m

Post loads and results to www.ironmajorcrossfit.com

Coach's Notes. Standard start times of 0545, 0630,1030. Warm up prior and be ready to 3, 2, 1...Go!

WOD: When was the last time you traveled 400 meters using the most despised gymnastic movement known to man? Answer: Today.  Meet at the track and warm up those legs and shoulders using the HAM/HUG Hip mobility drills learned last week.  Don't forget to work your wrists, knees, and shoulders through a full range of motion prior to GO time.  Check out this video on how to execute the Burpee Broad Jump.  Enjoy!

Scaling: If you reach max effort on Burpee Broad Jumps, substitute with Bear Crawl.  If your shoulders need a break, substitute with lunges for the remainder of the 400m lap.

Skill: After the WOD, walk out a 400m cool down lap in preparation for 6 x 100m sprints. Focus on proper running form and watch this video for more information. Sprint the straights, and walk the curves. MAX EFFORT ON EVERY RUN. 


Sadr City King said...

26:26 any one else have sore hands .....and a sore soul from this one. Ran sprints with Josh. I started getting flashbacks from high school and college track and field.

Dan R. said...

My time was 20:33. I didn't think I liked running 100m sprint repeats....until I did 400m of burpee broad jumps before.


20:03... Terrible, just terrible.

Sprinting was a nice change of pace, literally.

Justin Pritchard said...

19:47...I didn't realize how much this workout smoked me until I rode my bike to school this morning. Ouch.

Ross said...


Right at 20 min,

Smoked from Saturday's qualifier week 1 granite games
12 min
15 squat clean, shoulder to overhead @95
15 squat clean, shoulder to overhead @135
15 squat clean, shoulder to overhead @185
15 squat clean, shoulder to overhead @225
Max rep squat clean, shoulder to overhead @275

Made it through Rd of 185 @11:57 mark