Sep 22, 2016

Friday 2016.09.23

Warm-up:
- Row 500m
- Samson stretch 10-15 secs each side
- 10 GHD situps
- 10 strict pullups
- 10 back extensions
- 15 air squats
- Lift specific workups as needed


WOD:
3 Person Team, 3 Rounds for Time:

- 3 Deadlifts (225/135lb)
- 6 thrusters (95/65)
- 9 burpees

This workout places a strong emphasis on near-peak power output. In other words, this is a
fairly high-load, short-duration workout. The workout will be done in relay fashion, using three-person teams. So teammate 1 starts off, goes through all 3 squats, all 6 thrusters, and all 9 burpees. The moment teammate 1 finishes the ninth burpee, teammate 2 then jumps in and goes through the same sequence (thus allowing teammate 1 to recover a bit, resting until teammate 2 is done with his round). After teammate 2 finishes his ninth burpee, it's on to teammate 3. This sequence continues until all three teammates have finished 3 rounds each.


Cool Down:

- Bar hang – accumulate 1 min 

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:

AARON DEVAN said...
This comment has been removed by the author.
AARON DEVAN said...

6:09Rx - w/ Ryan and Nate

Followed with 5 RFT:
8 GHD Sit-ups
200m Run

7:22

Dwayne Beasley said...

With Michelle and Angela - 10:42 rx

Patrick Rood said...

With Misha and Becca - 9:34