Mar 31, 2015

Wednesday 15.04.01

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup
- 100m jog
- 100m High knees/Butt kicks


Skill/Strength (15min)
- 5x 5 Snatch High Pulls @ 75%

Main WOD
1 RFT

- 800m run
- 20 Snatch 135/95#
- 30 HRPU
- 20 DL 135/95#
- 800m run

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: This portion of the morning will trainer led in a group setting. The Warm up will prepare the entire body for the WOD as well as focus on the areas must likely to contribute your ability to produce/sustain intensity.

Skill/Strength: 5x 5 Hang Snatch Pull. This technique wok to reinforce the pull mechanics for the snatch. Athletes will hold the bar in the hang position. They will then lower the bar to right above the knee. Then the athlete will explode upwards, pulling the bar to their collar bone. The points of performance for this movement is the bar staying above the knee, fully open hip, and bar traveling along the front of the body.

WOD: This Triplet includes a buy in/out run and should be completed between 10-14 minutes. Focus on Tempo over Speed. Speed is your time relative to the clock. Tempo is your time relative the enemy (DL/Snatch/Running...). Pick your spots to surge and back off for best time.
  • 800m Run - Start strong and back off the last 200m to prep for Snatch
  • Snatch - Big Breath, Set your feet, tighten your core, grab the bar, and pull.
  • HRPU - drop to the floor, pick up your hands, and then press to plank position
  • DL - Big Breath, Set your feet, tighten your core, grab the bar, and pull.
  • 800m Run - Start moderate pace and build speed throughout.
Scaling: Reduce the weight on the bar. Cut the reps in half and perform the Snatch/HRPU/DL cycle twice. NO CUTTING REPS!

1 comment:

Chuck Lawrence said...

13:15 Rx. Running sucks.