Jun 25, 2014

Thursday 14.06.26

Main WOD
1 Rep Max of 3 Lifts

- Push Jerk
- Front Squat
- Thruster

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:  Strength assessment day! Find your 1 rep max in events other than the CrossFit Total.  Spend 5-10 minutes warming up and then allocate about 15 minutes per lift.  Open up your shoulders with a PVC pipe, open your hips by spending some time in the squat position, get ready to get a PR.

Remember the points of performance for each movement.
  • Push jerk. Follow the press points of performance with the addition of landing in the partial squat with the bar locked out directly overhead. Keep that bar traveling straight overhead, active shoulders, fast and aggressive movement throughout.
  • Front squat. With the bar racked properly on the upper chest and shoulder with elbows high at all times throughout movement and a loose finger grip. Keep lumbar curve, hips below knees in the bottom of the squat, head is neutral and weight should be distributed in the heels and the knees track over the feet.
  • Thrusters.  Points of performance follow similarly with the front squat’s with the exception that your elbows are only slightly before the bar with a shoulder width grip, a fast, aggressive, and powerful movement to get it overhead, and active shoulders. 

3 comments:

ROBERT KINNEY said...

APFT this morning. 283 Rx
70 push ups
75 sit ups
14:30 2mile

See you all at the team WOD tomorrow at 0600

Dan R. said...

Group of 4 this morning for 0545 class. Not much of a demand on the weights or platforms.

Josh Lawler said...

I want to point out the Lebowski/crossfit crossover i found on the internet. The only thing better is a white russian immediately after angry Fran