Up to 6 Attempts Max Effort
- 500m Row
Strength: Back Squat
- 5 Reps at 75%, 3 Reps at 85%, Max Reps at 95%
Assistance Work
- 5x 10 Sit Ups o-or- Back Extensions
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: Try to accomplish a new personal record for your 500m row. Write down your Personal Best on the Big Board and then try to beat it! Rest as needed between attempts. Before rowing be sure to stretch out, here are some tips…
- To stretch your quadriceps, lie on your front with your legs together. Bend one leg and pull your foot into your butt. Hold this position for 30 seconds and then switch legs. For your hamstrings, sit on the floor with your legs straight in front of you. Hinge forward from your hips and push your stomach down towards your thighs. Try not to round your back too much.
- To stretch your hip flexors, lunge forwards and rest your rear knee on the floor. Let your hips sink down toward the floor and hold. For your abdominals, lie on your front and rest on your elbows while keeping your hips pressed into the floor. To stretch your wrist flexors, place the palms of your hands flat on a table with your fingers pointing towards you. Keep your arms straight and lean back slightly to feel a stretch in the muscles of your forearms.
Here is a video for some tips on the Backsquat: https://www.youtube.com/watch?v=Vm7fQIqM9XU
Don’t skip out on the assistance work; there is research backing the importance of this in building and sustaining strength.