Sep 7, 2016

Thursday 2016.09.08


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: 5-5-5 
Push Press: 3-3-3 
Push Jerk: 2-2-2 

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)
- 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...

Rx
Press - 115/135/145
Push Press - 195/205/210
Push Jerk - 225/230

Followed with 7 min max rep burpees - 111.

Sara Cheatham said...

65# Press
75# Push Press
85# Juerk
112 burpees JK! :p

Matt Slyder said...

Rest day

monroe said...

PRESS 95LB X 5 X 3
PUSH PRESS 135LB X 3 X 3
PUSH JERK 145LB X 3 X 2

Mark Vidotto said...

press: 95,115,125
Push: 115,135,145
Jerk: 135,165,185
followed by DL work