Apr 5, 2015

Monday 15.04.06

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup
- 3 RFQ of 200m Run & 15 DU

Skill/Strength (10min)
- 3x 5 Turkish Get-Ups (each side)

Main WOD
12min AMRAP

- 15 Box Jumps 24/20"
- 30 Push Ups
- 45 Air Squats

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: Conduct Dynamic Stretching and Bergener Warm Up on your own. Spend the allotted 10 minutes to conduct 3 Rounds for Quality of 200m run and 15 Double Unders. Try and go unbroken each time.

Strength/Skill: Watch this video first. Coaches will lead athletes through 3 rounds by the numbers, then athletes will do 5 reps on each side. Alternate sides, for a total of 10 reps.

WOD: This gymnastics triplet is going to tax every athlete. Pacing your self is key.
  • Box jumps: Two-foot take off or step ups are allowed. You must achieve full extension at the top of the box.
  • Push ups: Chest must touch the ground at the bottom, arms must lock out at the top.
  • Air Squats: Butt travels back and down, knees track over the toes, hip crease goes below the knee crease.
Scaling: Reduce the height of the box to 20/18". Execute push ups from the knees. Place a med ball under your air squat to assist on the way up while still achieving full range of motion.



275 Rx.

Good to be back. Great class nick!

Chuck Lawrence said...

365 Rx with a 20# vest. Box Jumps weren't so bad..pushups were horrible. Second round of squats was awful. Just...awful.

Rich V. said...

You up for another beep test??