Mar 3, 2015

Wednesday 15.03.04

Main WOD
12min AMRAP, Increasing Reps

- Deadlifts 225/135#
- Burpee Pull-ups

*Start with 1 rep each
**Add 1 rep every round ( 1-2-3-etc)

Skill: GHD Sit Up
- 3x sets of 10

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!

Skill First: GHD Sit Ups. 3x sets of 10 warm up your core before the WOD. Check out this video for tips on the GHD sit up.

Main WOD: The reps increase with every round completed. The first round is 1&1, the next is 2&2, then 3&3, etc. The weight on this one is a little heavier than normal, so a good warm-up is necessary to prevent injury. The Burgener warm-up is usually used for snatches and such, but it can also help with prepping active shoulders and form prior to the WOD. Watch the video here!

Deadlifts. Same standard as Friday, just with heavier weight.
  • Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar.
  • The arms must be straight throughout.

Burpee Pull Ups. Perform a burpee underneath a pull-up bar roughly 1' higher than your tallest reach. Upon standing from the prone position immediately jump and grab the bar with both hands and complete a pull-up.
  • The movement finishes when the athlete has their chin above the height of the bar.
  • You may use the momentum of the jump to assist in the pull-up, or you can perform the pull-up from a dead hang position.
Scaling options.  Reduce the weight on the Deadlift to 185/115#. Substitute "Burpee to Target" instead of Burpee Pull Up. OR , substitute banded/Jumping pull-ups without the Burpee. Focus on your weakness and develop it .