Jun 1, 2015

Tuesday 15.05.02

Warm Up
- Dynamic stretching
- Run 400m

Main WOD
4RFT

- 6x Deficit Dead Lifts (225/155)
- 12x Ring Dips
- 40x Double Unders (3:1)

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!

This work out is intended to be somewhat paced.  Take your time on the deficit Dead Lifts.  The Ring dips should be done at a good speed, break early if you need to.  The Double Unders for the ones who have them should be no issue with the number.  Get through these. 

Deficit Dead Lifts
- Same set up as the Dead Lift.
- Lumbar curve maintained
- Keep weight on the heels
- Shoulders slightly in front of the bar on the setup
- Hips and shoulders rise at the SAME rate
- Movement finishes with the hip open and knees straight.

The deficit’s purpose is to increase the range of motion.  Athletes will place plates under the feet.  No deficit greater than a 25lb plate.  Anything more than that can increase the chance of breaking the lumbar curve.

Ring Dips  
- Shoulders to rings with full extension at the top.  Keep the rings close to your body.