- Dynamic stretching
- Run 400m
Main WOD- Run 400m
4RFT
- 6x Deficit Dead Lifts (225/155)
- 12x Ring Dips
- 40x Double Unders (3:1)
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!
This
work out is intended to be somewhat paced.
Take your time on the deficit Dead Lifts. The Ring dips should be done at a good speed,
break early if you need to. The Double
Unders for the ones who have them should be no issue with the number. Get through these.
Deficit
Dead Lifts
- Same
set up as the Dead Lift.
- Lumbar
curve maintained
- Keep
weight on the heels
- Shoulders
slightly in front of the bar on the setup
- Hips
and shoulders rise at the SAME rate
- Movement
finishes with the hip open and knees straight.
The
deficit’s purpose is to increase the range of motion. Athletes will place plates under the
feet. No deficit greater than a 25lb
plate. Anything more than that can
increase the chance of breaking the lumbar curve.
Ring
Dips
- Shoulders to rings
with full extension at the top. Keep the
rings close to your body.