1RFT
- 50 Burpees
- 50 Sit-ups
- 50 Lunges
- 50 Double Unders
- 50 Lunges
- 50 Sit-ups
- 50 Burpees
Skill: Snatch
- Burgener Warm-up
- Find your 3 Rep Max
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
WOD: 350 reps, 50 at a time. Grab a rope, an abmat if desired, and some floor space. Warm up with a slow row and stretch out those hip flexors prior to 3,2,1...Go! Read below for some highlights of the Lunge and Burpee.
Burpees: This awesome article tells the history of the burpee and how to perform the perfect burpee. http://greatist.com/fitness/how-to-do-the-perfect-burpee
Lunges: Not fun, but totally necessary. Review the points of performance below to protect your knees during this exercise.
- Step forward with your right leg and squat down through your hips, while keeping the torso upright and keeping balance
- Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Using mainly the heel of your foot, push up and go back to the starting position
- Down and up
- Elbows high and outside
- Muscle snatch
- Snatch land
- Snatch drop
- Hang power snatch
Now go get your 3 rep max. start at 65% and work your way up to failure. Record your new PR in your log book. You WILL see this movement in the Open next month! Here is a video on how to perform a Snatch: