Aug 22, 2016

Tuesday 16.08.23

Warm-up:
- Run 400m
- Samson stretch (15-20 sec per side)
- 10 hip bridges (hold 10 sec)

2 Rounds of:
- 10 Back extensions
- 10 Air squats
- 10 Sit-ups (abmat or GHD)
- 10 Push-ups
- PVC/empty bar press progressions (10 mins) 

WOD:
- Press 3-3- 3
- Push Press 3-3- 3
- Push Jerk 3-3- 3 

Cool Down:
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)
- 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!

5 comments:

AARON DEVAN said...

Press - 155
Push Press - 205
Push Jerk - 215

Followed up with Annie - 7:38

Matt Slyder said...

95# 105# 125#

monroe said...

Press: 105
P Press 115
P Jerk 135

Dwayne Beasley said...

Press at 105

Sara Cheatham said...

60# Press
70# PP
85# Jerk