Sep 18, 2016

Monday 2016.09.19


Warm-up:
- Row 500m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 10x10 sec
- 10 pushups
- 15 air squats
- 5-7 minutes workout specific practice


WOD:
“Fight Gone Bad”

3 rounds, for total reps in 17mins:

In this workout you move from each of 5 stations after a minute. This is a 5-minute round after which a 1-minute break is allowed before repeating. The stations are:

1)  Wall-ball shots, 20-lb. ball, 10-foot target. (reps)
2)  Sumo deadlift high pulls, 75 lb. (reps)
3)  Box jumps, 20-inch box (reps)
4)  Push presses, 75 lb. (reps)
5)  Row for calories (calories)

The clock does not reset or stop between exercises. On the call of "rotate" the athlete(s) must move to the next station immediately for a good score. One point is given for each rep, except on the rower where each calorie is 1 point.


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)
- 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!

9 comments:

AARON DEVAN said...

For your best score, come with a plan for FGB and stick to it. If you don't know where to set your goal per exercise, try this: for each movement do as many reps as possible at a moderate pace in 20 seconds. Double that number and use that as your goal for each minute period.

When you hit your goal on each movement, stop and rest. It's easy to burn out quick with the light weight and short periods.

Mark Vidotto said...

i agree with Aaron. let's say you do 15 reps ea exercise, that's a 225 score, not bad. next time you do FGB, increase by one rep each and then you'll have 240. Pacing is one big reason why Rich Froning can maintain his power output consistently.
http://www.momentum-training.com/2013/08/19/momentum-tips-to-improve-your-fight-gone-bad-score/

AARON DEVAN said...

294 - Rx.

RLHorn said...

203 Rx..... it was HOT!!! And its tough when you're the only one in the entire bubble, but I did it! :o) First time breaking into 200s Rx!!!

Michelle Kasper said...

220 RX. I've definitely been spoiled with the air conditioning. It was a hot one today!

Michelle Kasper said...
This comment has been removed by the author.
Matt Slyder said...

232 Rx +(24" box)
First time on this workout, love chippers / benchmark workouts.
Thanks to Carlos for coaching and timing me.

Mark Vidotto said...

313 - Rx

monroe said...

Nice work, Rebecca!