Aug 31, 2016

Thursday 2016.09.01

Warm-up:
- Slow jog to track (from Bubble or sub as desired)
- 5-7 mins quad/hamstring/calf stretches as needed
* Warm up well with some light jogging, stretching, and stride-outs, and cool down with the same. DO NOT blow off the cool down as it will aid greatly in recovery and lessen the severity of DOMS. Pick a pace that allows you to maintain an 80% effort across the attempts. Practice running. Practice mechanics. Practice pacing. Practice mindful running.
 

WOD:

- Run 20 x 50 m (Recover fully between attempts)
- Follow with 100 AB Mat sit ups


Cool Down:

- Walk back to Bubble (or sub as desired)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed



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!

4 comments:

monroe said...

20 x 50 m, about 8 secs per repeat.
Ran at the track, barefoot in the grass. Felt awesome!
100 AbMat sit ups.

Matt Slyder said...

Fun. Yes abs. Pace 5-9sec

Dwayne Beasley said...

DNF - tweaked hamstring at split 10. Finished with 100 SU

RLHorn said...

20x50 was about 7-10 sec
finished with the ABMATS
Feel better Dwayne