Aug 7, 2016

Monday 16.08.08

Warm-up:
- 400m Run
- 3x10 Air Squats
- 10 Samson Stretch (hold 15-30 secs each side)
- 10 Superman Back Extensions (hold 15-30 secs)
- 10 Hollow Rock (hold 15-30 secs)

Mobility WOD:
- Wrist Rotations (10 clockwise, 10 counterclockwise)
- Prayer Stretch (palms together, chest level, lower hands toward waistline until you feel a mild to moderate stretch under your forearms, hold 15 to 30 second. Repeat 3x.)
- Wrist Extensions (start in a tabletop position with knees & hands on floor. Rotate palms so your fingers face your knees. Hold 20-30 seconds. Repeat 3x.) https://www.youtube.com/watch?v=AfMwGjjjlrY

WOD:
- Front Squat - 3-3-3-3-3
- Strict Pull Ups - 5-5-5-5-5
- 100 AbMat Sit ups

Recovery:
- Hanging Stretch - hang from pull-up bar to decompress spine (2 mins)
- Standing Quad Stretch
- Hamstring Stretch (on back) - lie on your back, pull one straight leg in close to chest, bottom of foot pointing toward the sky, rotate ankle, hold stretch for 5 breaths. Repeat with other leg.

**Bring swim suits and googles for tomorrow!


Post loads and results to www.ironmajorcrossfit.com.



Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

7 comments:

Rich M. said...
This comment has been removed by the author.
Rich M. said...

Take two:
great crowd this morning.
Saw a lot of upper thoracic and wrist mobility restrictions. Watch this video. 5:30 crowd: you have homework.
https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwiY15yv7LHOAhUIWCYKHfl_D_AQtwIIHjAA&url=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DUn1PDhrU3h0&usg=AFQjCNE3w_LLJIZhU2Gj-gMkdCt7zNZinw&sig2=T9_zu-k8xB9SJZzncYT2dQ

AARON DEVAN said...

Rx - 245/285(PR!)/245/245/225

Angela Edwards said...

65/75/75/85/85 Coach kept me straight!!

Matt Slyder said...

95# 115# #135 #135 #135 #155
Unbroken pull and abs

monroe said...

155 x 3 x 5, 5 x 5 strict pull ups

Sara Cheatham said...

95x3x4, 85x3x1 FS
3x2, 2x1, 1x1, strict PU then 1x2 banded hold at top position
100 ab mat