Apr 30, 2015

Friday 15.05.01

400m Run
Dynamic Warmup
Burgener Warmup

Partner WOD:
In teams of 2 with only 1 person working at a time:
5 rds
30 front squat (95/65)
40 wall ball (20/14)
50 du
60 med ball situps (20/14)
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!!

Warmup: We’re going to start most workouts in may with an easy 400 or 800m run. The main idea is to shock your muscles and start the process of raising your core body temperature. Warm muscles make for more effective dynamic stretching!

Partner WOD: A taste of things to come. We will be under load a good bit this month, and the team WODs are designed to be difficult. If you need to scale, do it. Check your ego at the door!

Front Squats:
- Find your natural foot stance width your feet slightly wider than shoulder width apart and your toes slightly out so your toes can follow the path of your knees.
- Find your grip on the barbell slightly wider than shoulder width.
- Get your elbows up high to create a rack for the bar with the front of your shoulders
- Keep chest up and raise the elbows high.
- Stabilize the midline taking in a deep breath.
- Keep the feet flat on the ground pushing down through the heels.
- Squat down until the thighs are below parallel.
- Keep the chest up, back tight, and the elbows high when coming out the the squat aggressively drive the elbows up to come out of the hole.
- Scale first by reducing the load, then scale by reducing range of motion. Again, and I can’t stress this enough…SCALE THE WEIGHT FIRST.

Wall Balls:
- Approach the wall. When determining your wall ball position, the general rule of thumb is to hold the wall ball out in front of you at chest height with straight arms until the ball touches the wall. This is your starting to position, but you can adjust as necessary in order to efficiently perform the movement and hit the target every time.
- Once you have your position, begin by holding the ball at chest height in a ‘goblet position’, with your hands placed on the side of the ball towards the bottom, much as you would for a kettlebell goblet squat.
- Next comes the squat portion of the movement. While keeping your shoulders back, chest high and feet shoulder-width apart, descend into a full squat with the aim of achieving the same depth as you would in a barbell squat (you should actually be able to get lower more consistently as there is far less resistance).
- Immediately upon reaching your full squat, drive through your heels and stand up explosively, using that energy to drive the medicine ball upwards (much like in the thruster), striking the target on the wall.
- Absorb the ball as it rebounds off of the wall with your hands ready in the “goblet position” and immediately squat down to repeat the previous steps.
- Again, scale first by reducing the load, then scale by reducing range of motion. Let me reiterate my previous point: SCALE THE WEIGHT FIRST.


- Keep your hands in front of your torso
- Your hands rotate from wrist
- ensure a good up and down bounce
- Jump when rope is about to hit the ground
- Relax. The harder you try to turn the rope, the more often you will miss.
- Still don’t have dubs? Check out this video from Again Faster: https://youtu.be/gV1NfxgmzT4
- Scale with 3:1 single-unders. Yes, that means each round you are doing 150 single unders.

Med-ball sit-ups:
- Standard situps, with a medicine ball! Ball touches behind your head and in front of your feet on each rep. You can use an abmat, if you wish.
- Scale by reducing the weight of the ball. Eliminate the ball only if you can’t do it with the lowest ball weight (6#).

1 comment:

Chuck Lawrence said...

Chuck & Monica: 25:16. C: Rx. M: 35# bar, 10# ball, parallete jumps instead of rope jumps.

Awesome showing today by the 0545 group!