Apr 26, 2015

Monday 15.04.27

***SWEATSHIRT ORDERS OPEN***

Warm Up
-Burgener Warmup
-2 RFQ 10 squat clean snatch, 10 DL (empty bar)

Skill/Strength
- Mobility

Main WOD
10 min AMRAP
10 - 20 - 30 - 40

- HSPU
- Air squat

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
Ensure full hip extension before execution of the pull on the squat clean snatch.  Ensure full depth, hip crease below knee crease, and active soldiers to prevent bar from moving away from the frontal plane.

Skill/Strength
Most of you probably didn't stretch over the weekend…so you get to do mobility again. Trust me…you will need it this week. Coaches choice.

Main WOD
The WOD is a simple, short couplet. You need to pace yourself so you are working the whole time. Don’t come out of the gate too fast.  Reps increase by 10 each round.  If you can do more than 100 total in the 10 minutes, keep adding ten each round until time is called.  Score is total reps.
  • HSPU: Your hands should be about 6-12” form the wall. Strict or kipping are allowed. Scale with a box if needed.
  • Air Squats: Set up with feet slightly wider than shoulder width apart. Butt travels back and down, knees track over the toes. Keep your spine neutral and make sure your hip crease goes below your knee crease.