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.

3 comments:

ROBERT KINNEY said...

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??