Tuesday 5.10.16 WOD NOTES

Dynamic Effort Lower
Mobility: 10min

4min: Wall squats and variations (banded, leg crossing over opposite knee). Use this as time to open your hips in preparation for the 4min squat test to follow.
4min: Squat test. Goal is for everyone to hold the bottom of the squat for all 4 minutes. If the Athlete takes a break have them increase their time to accumulate 4min. Over the next 3 weeks we will gradually increase our time in the bottom of a squat, peaking at 10min. If you can comfortably hold this position the Coach will have additional mobility suggestions to better your positioning.

Strength: 15min

Sumo Deadlift (6×5 @ 65%, speed pulls )
Speed pulls denotes the rate at which the sets are completed, less than 90sec. per set. Athletes can pair or triple up to share gear and rotate quickly through tire changes so that this can be completed in 15min or less. During the movement demo sped time reviewing the bottom/set up position of the sumo deadlift. Many Athletes start without their hamstring inguaged, jerking the barbell off the ground to feel tension. Athletes need to create tension on the barbell and throughout their body to lift the weight off the ground, not jerk it.

WOD: 20min

June 9 – July 4 we will be completing the 2016 Granite Games Open workouts in the box. Sign Up at GraniteGames.com to help our team (The Main Line CrossFit).
“Granite Games 15.1”
10min AMRAP
5 Hang Squat Cleans
7 Bar Facing Burpees
** Rx+ 155,105
** Rx 135,95 (masters)
** Scaled 115,75
Upon completing of this workout have Athletes complete a 200m cool down walk and then the $ Out together, Coached by you. HPC should be manageable for 5 unbroken set for the entire 10min AMRAP. Watch Athletes feet as a way to identify faults, jumping forward or backwards can help identify incorrect barbell paths or elbow positioning in the pull.
For experienced Athletes Coach points of improvement to become better and faster at the HPC, high hang positioning to save the lower back, etc.

Cool Down Stretch: 2-3min

$ Out

4×20 Hollow Rocks