Mar 10, 2015

Wednesday 15.03.11

***Meet at the Harney Gym Basketball Court***

Main WOD
5 RFT

- 20 Med Ball Cleans 20/14#
- 30 Push Ups
- 1   Resiliency Run (Shuttle Run w/ Increasing Distance)

Skill: Accuracy & Coordination
- Half Court Basketball

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!

Main WOD: It's March Madness, Baby! In honor, of our newest national past-time, we need to take it to the hardwood. The WOD is pretty straightforward and quick so we can focus on the skill, some Title IX compliant sports.
  • Push-Ups. Like you need me to tell you….Ask your First Sergeant
  • Med ball Cleans. This is more skill than strength, if the ball rotates there's a good chance you are curling the ball and not cleaning it, maintain proper form at all times, Crossfitter. Check out this video for more details.
  • Basketball Court Resiliency Run. (works on that all important lateral movement, key when avoiding large shopping carts of kids in your local commissary). Watch it here.
    • Baseline (back)
    • Freethrow Line (back)
    • Halfcourt (back)
    • Freethrow Line (back)
    • Other Baseline (back)
Skill: Accuracy and & Balance (aka Basketball Game).
Honestly, the hopper model of fitness suggests we should be able to play some sports at an adequete level, let's have some fun and not get hurt in the process!

1 comment:

Ross said...


IMCF SD Det
13:13 RX
After
Squat cleans up to 245