- 5x 3 Push Press @ 70/75/80/85/90% 1RM
Main WOD: 3x AMRAPS
4min AMRAP
- 6 Back Rack Lunges 135/95#
- 12 Pull Ups
Rest 1 min
4min AMRAP
- 7 GTO 135/95#
- 14 Air Squats
Rest 1 min
4min AMRAP
- 8 Dead Lifts 135/95#
- 16 TTB
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!
Main WOD: Maintain a high-level of intensity as you complete each 4-minute AMRAP.
- 1st AMRAP: For the Back-rack Lunges, place the bar on your back (like you would for a Back Squat) and lunge forward. Your knee should either touch the ground or come within a couple inches of the ground before returning your feet to their original starting positions. Don’t walk around… stay in one place, lunging forward, then returning back. Execute the pull ups using strict, kipping, or butterfly pull ups. Your chin must come above the bar at the top of the motion, and your arms must fully extend at the bottom of the motion.
- 2nd AMRAP: Execute the ground-to-overhead using either the snatch, clean and jerk, or clean and press. For the rep to count the bar must start on the ground and your arms must full lock out at the top. Make the air squats count by ensuring the crease of the hip is below the crease in the knee in the squat. Fully extend your hips at the top of the movement.
- 3rd AMRAP: Remember to load your hamstrings and keep the bar close to your legs while executing the deadlifts. Fully extend your hips at the top of the movement. During the toes-to-the-bar, for your rep to count, your toes must make contact with the bar at the same time.
Scaling Options:
- Back Rack Lunges/GTO/Dead Lifts: Reduce the weight to allow you to maintain a full range of motion.
- Pull Ups: Banded or jumping pull ups.
- TTB: Substitute with knees-to-elbows