Aug 17, 2015

Tuesday 15.08.18

Coaches clinic TODAY at 1600. This is for anyone wanting to hone their ability to coach the foundational movements (squats, presses, lifts), and preparation to participate as a trainer in the on ramp.

Warm Up
- 500m row
- Dynamic stretching
- 3 x 10 back extension

Main WOD
- Accumulate 1.5 minutes in L Sit, then

Push press
- 3-3-3-3-3-3

Mobility WOD
- Practice splits

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Ensure good setup on the push press.  Feet shoulder with apart, small dip and drive explosively, moving your head out of the way.  Full extension at the top and keep your core tight.

Mobility WOD
Groin problems often result from lack of flexibility.  Spend two minutes trying to achieve a side split and then 1-2 minutes in a front split with each foot forward.


9 comments:

Cedric Burden said...

95#-95#-115#-115#-135#-150#

Kevin McDonald said...

WOD: 115, 135, 155, 160, 165.

L-sits: 30, 30, 20, 10 seconds.

Tamika M said...

Push Press 35-55-65-75-75-75

Ecko Logrono said...

85, 95, 100, 100, 100, 100

Cedric Burden said...

L-sits 2x20 2x 15 2x 10

Sapper408 said...

3x95 & 3x115

monroe said...

PP: 115 x 3 x 6. Working on speed. Good work Ecko!, Tamika too!

Devon McCuan said...

L-sit 40 30 10 10
Warm-up: bar x3 65 x3 85 x3
WOD 95 105 105 110 110 115

Anthony Snipes said...

135 135 145 145 155 155