Jul 5, 2015

Monday 15.07.06

Warm Up
- Dynamic stretching
- 800m row

Main WOD
- Accumulate 5 minutes in a push up plank position
- Back Squat
  5-5-5-5-5
  After each set drop and do 20 sit-ups, then rest no more than 2 minutes between sets.

Mobility WOD
- Banded hamstring stretch

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!

Main WOD
- Warm up well starting with the bar and work up to a weight you can squat with near perfect form for five sets across.  Ensure that your body is tight; abs, glutes, everything, before you try to complete the lift.  Breath at the top of the lift only.  Keep a good lumbar curve and your weight on the heels.

Mobility WOD
Wrap a band around a vertical pole on the pullup wrack.  Lay on your back with one leg up in the air, the other flat on the ground. Wrap the band around the one in the air towards your hip and pull your foot towards your head using your hands, another band, or a towel.  Alternate between resisting the pressure and relaxation for a minute.  Do for a total of 2 minutes each leg.

3 comments:

Sean Carmody said...

Subbed Squat cleans and rest 30sec between rnds. 9:44 total time @185#.

monroe said...

From Ft Knox, Gammon gym
Warmed up with 5 mins planking (2-1-1-1) 4 x 5 pull ups - 250m row
Hi-bar back squats 5 x 5 x 155lb. A$$ to ankles, pause at bottom, 20 sit-ups between each set.
Finished with 4 x 30m farmers walk with2 x 90b DBs (body weight).

Kevin McDonald said...

Warmed up on the Airdyne for 6 minutes, hip mobility, air squats, DB squats for technique.
DB squats with 90# DBs, 20 Abmat sit ups between sets.
I struggled trying to get a viable DB squat technique and finally just laid them on my shoulders towards the back. Good bruising for the effort.
5 min planking: 2.5, 1.5, 1.
Thanks for the pain!