- Dynamic stretching
- Run 400m
Skill/Strength
- In 14 Min Build to a 3RM heavy front squat
Main WOD- Run 400m
Skill/Strength
- In 14 Min Build to a 3RM heavy front squat
For
Time
- 50x
Box Jumps (24/20)
- 40x
KBS (1.5/1.0)
- 30x
Box Jump Overs (24/20)
- 20x
Wall Balls (10’/9’,20/14)
- 30x
Box Jump Overs (24/20)
- 40x
KBS (1.5/1.0)
- 50x Box Jumps (24/20)
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!
Front Squat:
Set up. Bar in the front rack with elbows high. As you begin to squat, butt drops back and down to hold a good lumbar curve. Feet under the hips with weight on the heels. The bar should travel vertically down and up to maintain good balance. Good tight core throughout the movement to maintain balance. As you begin to rise out from the bottom, keep the elbows high! Weight should build with you finishing somewhere between 70-80% of your 1RM.
The main WOD is a descending then an ascending rep count. Maintain a good pace and attempt to build your pace as you move through the workout.
Box Jumps:
Game standard. Hips open at the bottom and on top. Jump or step ups allowed.
KBS:
Set up
Bell between your legs. Feet hip width apart, with slightly hips. The KBS is a hip/core workout. The arms are simply guides for the bell. Forcefully pop the hips open to generate motion for the bell. The bell should stop above the head with the ears flashed in front of the arms. Scale the weight before range of motion. If you scale the range of motion, do Russian KBS. Hands should come to eye level.
Box Jump Overs:
No requirement to open at the top of the box. Two feet take off. Just get over the box! You can jump completely over the box or on top of the box.
Wall Ball:
The movement starts at the bottom of the squat. No requirement to stand prior to starting the movement. The movement ends with the ball hiting the wall at the required height. Forcefully explode out of the squat. TIP. Bring your arms down between each throw. This will keep blood flow to the arms.
Set up
Bell between your legs. Feet hip width apart, with slightly hips. The KBS is a hip/core workout. The arms are simply guides for the bell. Forcefully pop the hips open to generate motion for the bell. The bell should stop above the head with the ears flashed in front of the arms. Scale the weight before range of motion. If you scale the range of motion, do Russian KBS. Hands should come to eye level.
Box Jump Overs:
No requirement to open at the top of the box. Two feet take off. Just get over the box! You can jump completely over the box or on top of the box.
Wall Ball:
The movement starts at the bottom of the squat. No requirement to stand prior to starting the movement. The movement ends with the ball hiting the wall at the required height. Forcefully explode out of the squat. TIP. Bring your arms down between each throw. This will keep blood flow to the arms.