Apr 16, 2015

Friday 15.04.17

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3 RFQ of 20m Lunge Walk & 10 Burpees

Skill/Strength (15min)
- 3x 10 Dead Lift @ 50% 1 RM

Team WOD
4x 4min AMRAP, 2 Partners

- Box Jumps 24/20"
- Push Ups
- Air Squats
- Pull Ups

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: Slow and deliberate. Whoever finishes last wins!

Skill: Partner up with someone at about the same Deadlift weight as you. Take a moment to set your weights and work up to your 50%. Take a breathe and get in the proper position before executing your first rep.
  • Stance is hip width
  • Weight in the heels
  • Tight lumbar curve (low back)
  • Shoulders begin over the object
  • Hips and shoulders rise together
  • Bar remains in contact with the body for duration of lift
Team WOD: Partner up in Teams of 2. Each team will execute 4 back to back to back to back AMRAPS. One partner works at a time. This WOD should be an all out sprint! Each athlete should "redline" and then rest while their partner does the same. Then repeat for 16min. This is how the WOD should work:
  • 0:00-4:00. Box Jumps
  • 4:00-8:00. Push Ups
  • 8:00-12:00. Air Squats
  • 12:00-1600. Pull Ups
Scoring: Score is total number of reps. Might want to grab a small dry erase board to keep track.