Apr 1, 2015

Thursday 15.04.02

Warm Up (10min)
- Dynamic Stretching
- Burgener Warmup
- 2 RFQ of 20 air squats & 20 HRPU

Skill/Strength (10min)
- 1 Rep Max of Squat Clean Thrusters

Main WOD
15min AMRAP

- 20 Calorie Row
- 20 Burpees

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: After the dynamic stretching and Burgener Warm up, Athletes will perform 2 Rounds for Quality (RFQ) of 20 Air Squats and 20 Hand Release Push Ups (HRPU). Quality means full range of motion, controlled, and deliberate.  Whoever finishes LAST wins!
Strength/Skill: 1 RM Squat Clean Thruster. For this movement, the bar will start on the ground. The athlete must perform a squat clean (hip crease below the knee crease) then, in one motion excecute a front squat into a press. Record weight with score. The rep will not count if:
  • The athlete pauses at the top of the front squat
  • The athlete power cleans the bar, then squats into the thruster
WOD: This couplet is designed to test your ability to pace yourself. 15 minutes is too long to go all out, so pick a calorie pace that you can maintain throughout the WOD, approximately 75% of your 50-cal pace. On the burpees, listen to the music playing and try to keep a rhythm for all 20 reps.
  • For the row, technique is everything. Ensure the athlete’s motion is legs, back, arms, then arms, back, legs. The most common and noticeable fault is for the athlete’s knees to bend before the athlete has completed their pull.
  • Click HERE for a great technique video.
  • For the burpees, the chest much touch the ground, the feet must come off the floor, and the athlete must clap their hands overhead at the top of the movement.


Sean Carmody said...

209; 195# SC&Thruster

Chuck Lawrence said...

217. Puked. Hooray for burpees.