Jul 1, 2015

Thursday 15.07.02

Warm Up
- Dynamic stretching
- 2 rounds: 5 pull ups (dead hang), 10 push ups, 10 air squats

Main WOD
- Accumulate 5 minutes in the push up plank position, then

7 rounds:
- 7 Thrusters
- 7 Pull ups

2 minutes rest between rounds

Mobility WOD
- Hip and Psoas mash

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
In this WOD you get every rep you would get in a conventional Fran, plus four, plus…rest! This is another workout in which you will focus on practice of the movements. Most of us blow right by the mechanical accuracy and consistency to get to Intensity. In today’s WOD you get to practice form and pacing management. Your goal is even times across all rounds. Not only should you be able to do round one at a higher intensity, but you should also be able to do successive rounds at nearly the same effort.

SO before you begin, think about pacing. Can you maintain 7+7 for seven sets, or should you go 4+3 for each movement right from the start? Pick a pace and commit to it. Don’t red-line on the first set.

Mobility WOD
The hip and psoas mash will help release tension in the hip capsule.  This will allow for better range of movement in the bottom of the squat.

5 comments:

Sean Carmody said...

Scaled up (or down) the rest to 90secs. 13:42 Total time @ 135#.

Dennis Zabka said...

18:00 (6:00 work time). 95#

monroe said...

I'm going to be in the bubble around 1600 if anyone would like a partner or some coaching. I'm thinking of doing this with DB's or KB's. This is a good option for anyone struggling with shoulder or wrist mobility issues, or if you just want a different stimulus.

monroe said...

5 minutes planking done as 2:00, 1:30, 1:30
WOD: 30lb DB thrusters and dead-hang pull ups. All sets unbroken.
Finished with 10 x 30 m farmer walk with single 70lb KB, 10 swings

Planned to use 35lb DBs for the thrusters, but 30 was enough of a challenge to hols them steady!

Kevin McDonald said...

Five minutes of plank: 2:30, 1:30, 1:00.
Followed Mark's lead on the WOD with 30# DB thrusters and dead hang pull ups - all unbroken. 16:33 total time. 4:33 work time.