Warm Up
- Dynamic stretching
- 3 sets of 5 each exercise (GHD Sit ups, pushups, pullups, air squats)
Main WOD
- Back Squat 5-5-5
- Deadlift 5-5-5
Mobility WOD
- Pigeon and couch stretch
Post loads and results to www.ironmajorcrossfit.com.
Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!
Main WOD
- Do plenty of mobility work on your t-spine (upper spine, all that part where your ribs attach), lats, and wrists so you can establish and maintain a good rack position. As you squat, imagine keeping the bar over your base (center of your foot). Control your descent on the way down and lead up with your elbows.
- For the deadlifts, each set should be unbroken with a quick touch and go at the bottom. Keep your lumbar curve locked in and ensure your shoulders and hips are rising and lowering at the same rate. Do not round your back or overextend at the top.
Mobility WOD
- Hold each stretch each side for 2 minutes.
ROUTINE IS THE ENEMY.