May 27, 2015

Thursday 15.05.28

Warm Up
- Run 400m
- Dynamic stretching

Skill/Strength
A) 2-2-2-2-2-2-2-2
- Back Squat with 1 Second pause at bottom

B. EMOM 6 Min
- 12 T2B

Main WOD
5 RFT
- 15 Burpees
- 15 Box Jumps

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!

Skill/Strength

A) We are working on explosive power out of the hole. To accomplish this, I want everyone to do a one-second pause at the bottom of the squat. Follow the points of performance: butt moves back and then down, hip crease passes below the top of the knee, spine remains neutral throughout movement. At the bottom of the squat, count out one second, and then explode up out of the hole. Work with weights that are manageable but still difficult.

B) Another gymnastics EMOM. 12 T2B doesn’t sound hard, but keeping them under a minute will be, especially if your hands are still hurting from Monday. Scale to knees to elbows and then hanging knee raises in order to get the work done in under a minute.

Main WOD

It’s everyone’s favorite…burpees and box jumps…5 rounds of 15 reps for both exercises. Maintain a good pace, make sure your chest and thighs hit the ground on each burpee. It’s Open standards for the box jumps. You may jump or step up, just be sure that you are fully extended at the start and finish of the movement…floor and on top of the box.

3 comments:

Sean Carmody said...

Steph: Rx in the living room...9:42.

Sean Carmody said...

285 Squat / EMOM Rx / 8:18 Rx

ROBERT KINNEY said...

9:48 rx