Friday, January 29th

 


Today's WOD:

Warm up - Quad Stretch + Glute Activation

Quad Stretch against wall then,

3 Rounds (Use light KB)

10 Goblet Squats (squeeze your butt!)

10 Single leg DL (5 per leg)

10 KB lunges (5 per leg)

Strength:

Deadlift (5 - 5 - 5 - 5 - 5 @ 70%-75%)

Warm-Up - 4 x 5 reps working up to your percentage

(Light, Light, Med., Med, then 5x5 @ 70%-75%)

***5 Pulling Tips for the Deadlift***

    1. Pull the slack out of the bar.

    2. Keep tension in the lats.

    3. Drive heels into the ground.

    4. Push your hips through the bar so you're standing straight up. (Don't lean back).

    5. Tight Grip! Go double overhand for as long as possible to work on grip strength. 

MetCon WOD:16 Minute AMRAP

7 Front Squats L1/Rx/Rx+

14 Wall Balls 20/14

21 Ab Mat Sit ups

L1 - 95/65

Rx - 135/95

Rx+ - 155/115

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.