Apr 22, 2015

Thursday 15.04.23

***SWEATSHIRT ORDERS OPEN***

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up
- 3 RFQ of 10 Burpees and 20 Double Unders

Skill (15min)
- Hip Mobility

Main WOD
5RFT, 15min Time Cap

- 10 Burpee Box Jumps
- 20 Calorie Row

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: Slow Burpees better equal GOOD Burpees... FULL HIP EXTENSION while getting space between floor and feet on the jump!

Skill: Remember the hip mobility drill we did two weeks ago? Yep…doing it again. You need it after this week of Fran and running. Here is the video in case you forgot.

WOD: The main WOD is another burner like Monday. Step ups are authorized on the jumps.
  • Burpee Box Jumps. Rep starts with chest and quads on the floor. Rep ends with both feet on top of the box with hips fully extended.
  • Row. 20 calories each round. Remember the order of operations (legs, hips, arms - arms, hips, legs). Keep your eyes on the rower display to ensure you keep your head up with an open air way. Do not sacrifice form on the rower for speed.
Scoring: Your score is your time. There is a 1 second penalty for every Box Jump/calorie not completed in the 15 minute cap. Therefore, if I finish 4 full rounds and 8 burpees my score is 15:22 (15min +2 burpee box jump + 20 calories).