Jan 28, 2015

Thursday 15.01.29

Main WOD

- 50 Burpees
- 50 Sit-ups
- 50 Lunges
- 50 Double Unders
- 50 Lunges
- 50 Sit-ups
- 50 Burpees

Skill: Snatch
- Burgener Warm-up
- Find your 3 Rep Max

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: 350 reps, 50 at a time. Grab a rope, an abmat if desired, and some floor space. Warm up with a slow row and stretch out those hip flexors prior to 3,2,1...Go!  Read below for some highlights of the Lunge and Burpee.

Burpees: This awesome article tells the history of the burpee and how to perform the perfect burpee. http://greatist.com/fitness/how-to-do-the-perfect-burpee

Lunges: Not fun, but totally necessary. Review the points of performance below to protect your knees during this exercise.
  • Step forward with your right leg and squat down through your hips, while keeping the torso upright and keeping balance
  • Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
  • Using mainly the heel of your foot, push up and go back to the starting position
Skill: Find your 3 rep max Snatch. Begin with Burgener Warm Up. Perform 3-5 reps of each movement before moving on to the next one. The sequence is as follows, always in this order:
  1. Down and up
  2. Elbows high and outside
  3. Muscle snatch
  4. Snatch land
  5. Snatch drop
  6. Hang power snatch
I really hope you learned something from performing the Burgener Warm Up and Skill Transfer Exercises! For more on the Snatch, watch this video: https://www.youtube.com/watch?v=7dvkGthhKoc

Now go get your 3 rep max. start at 65% and work your way up to failure. Record your new PR in your log book. You WILL see this movement in the Open next month! Here is a video on how to perform a Snatch:



16:30 Rx

Great width stretch everything out after 3 brutal days

Chuck Lawrence said...

18:41 Rx+20# vest. I felt sorry for myself during the last 50 burpees.

Sean Carmody said...

12:58 Rx

Jimmy Chen said...


15:27 Rx. Kudos to Chuck for wanting to do this with a vest on.

Ross said...


Tele conference this am delayed me till after noon burpees after Thai not good... 17:38 RX