Apr 27, 2015

Tuesday 15.04.28

Warm Up (10min)
- Dynamic Stretching
- Burgener Warm up

Skill and Strength (10min)
- Self-paced stretch and warmup

Main WOD
"Death By" Hump Day

Set clock for 20 min

0:00-1:00: 1 DL 185/135, 5 DU
1:00-2:00: 2 DL, 10 DU
2:00-3:00: 3 DL, 15 DU
and so on to 10 min

then...

10:00-11:00: 1 clean 135/95, 5 burpees
11:00-12:00: 2 cleans, 10 burpees
12:00-13:00: 3 cleans, 15 burpees
and so on to the 20 min mark

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: Standard warm-up that we have been working on for the past month.  Get your back, hips, and legs ready for a taxing WOD!
Main WOD: This is going to be a heavily-loaded 20 minutes.

First 10 minutes:

-  Deadlift: Keep your shins vertical and your spine neutral. Don’t crane your neck upwards in the setup. Scale weight as necessary.
-  Double Unders: Scale 3:1 for single unders

Second 10 minutes:
-  Cleans: Every rep must come from the ground. Power cleans or squat cleans are allowed. Scale weight as necessary. Remember the cleans are lighter than the deadlifts.
-  Burpees: Chest has to hit the deck, and you must clap your hands overhead at the top.

Scaling: 
-  Deadlift and Cleans: Reduce the bar weight.  
-  Scale to single-unders at 3:1

1 comment:

Sean Carmody said...

0630 scaled volume to max the training obj. We capped DUs at 15 and Burpees at 10. About half were able to get 10DL/15DU, and then get to round 5 of the second half. Thought it was about right.