Jun 8, 2014

Monday 14.06.09

***Meet at the Track***

Main WOD
1 Lap for Time

-400m Burpee Broad Jump

Skill
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. 

5 comments:

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.

ROBERT KINNEY said...

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...

IMCF SD DET

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