Feb 25, 2015

Thursday 15.02.26

***2015 CrossFit Open Begins Friday***

Warm Up as a Group
- 30 Push Ups
- 30 Sit Ups
- 30 Pull Ups
- 30 Lunges

Main WOD - Active Recovery
1 RFT, 60-70% Max Effort

- 2.25 mile Run

Skill
- 4 x 10 Turkish Get Ups (alternating sides)

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!

Warm Up: These movements are not for time, so ensure you perform each exercise using correct form and full range of motion. Focus on good form during all movements.

Main WOD: Today is an active recovery day to allow the body to rest and prepare for the Open on Friday while still practicing mobility, strength, and skill work. There is no time requirement, therefore athletes should execute the run at their desired pace.

Golf Course Route - Cody to Biddle to Pope to Grant
Skill: Turkish Get Ups. The intent is for the athlete to execute two sets of Turkish Get Ups per side. To begin the movement, lie on your back holding the kettle bell in front of you with one arm. Sit up keeping the kettle bell raised overhead using your free hand for support. Moving one leg behind you, get onto one knee still keeping the kettle bell overhead. Stand up, fully extending the hips while maintaining the kettle bell in the overhead position. Return to the start position in the reserve sequence. Watch this training video.

2 comments:

Sean Carmody said...

Active recovery complete w/Row sub...PR?

ROBERT KINNEY said...

I conducted the "Body Destroyer" this morning in preparation for the Unknown and unknowable...