07/27/2016


Ironclad CrossFit – CrossFit

Warm-up

Warm-up – General

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Jump Squat

4 Rounds

Warm-up – Mobility/Stability

Bar Arm + Turkish Get Up + Windmill

AMRAP 10 Minutes for perfect technique (Choose loading)

Strength

Bench Press (5 X 10 E3M)

WOD

Metcon (Time)

5, 10, 15, 20, 25, 20, 15, 10, 5

Deadlift

AbMat Sit Up

Mobility

Cobra

Foam roll low back and hamstrings

Accessory

Pull Up/Dip Complex – Alpha – (Time)

For time:

5 Strict Pull-ups

5 Strict Ring Dips

5 Strict Wide Grip Pull Up

5 Strict Ring Dips

5 Strict Narrow Grip Pull-ups

5 Strict Ring Dips

5 Strict Chin-ups

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

5 Strict Mixed Grip Pull Up

5 Strict Ring Dips

Extra Credit

Metcon (AMRAP – Rounds)

Bound 10M

Sprint: 50M

Walk back to start: 5 Rounds

Competitor

Power Snatch

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07/26/2016

Ironclad CrossFit – CrossFit

Warm-up

Warm-up – General

Row: 500M

30/20/30

Warm-up – Mobility/Stability

Quadruped: Spinal Flexion/Extension

QPED: Trunk Rotation – L

QPED: Trunk Rotation – R

QPED: Transverse Squeeze

:20/:05 x 8 Intervals

Strength

Overhead Squat (5×3 E3M )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Double Under: 100

Ball Slam: 15 (#30/#20)

Swing: 15 (24kg/16kg)

Mobility

banded shoulder stretch

Accessory

Metcon (AMRAP – Reps)

GHD Sit-up: 20

GHD Hip & Back Ext: 20

5 Rounds for completion

Extra Credit

Depth Jump – Four box series

10” to 20” to 24” to 30”

Drop from 10” react off the ground land on the 20” and so on. 5 Rounds for completion.

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