6.18.15 Training Sessions (3)

General Preparation
Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 Tempo Squats
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout:
KB Complex
10x Halos 
10x ATW 
10x Figure 8’s
10x Goblet Squat +
10x Snatch
10x (5 each) Windmill 
2x TGU
One set to warm-up
Then:
4x15m KB Halo Lunges, slow and steady.
Rotate KB over lead leg each rep. Climbing.
Then:
4×5 Seated KB Rope Pulls (6 Pulls = 1 rep) @ 55/40#
After each set perform 15x HR Push-ups + 30x Medicine Ball Chest Passes
Then:
5x HEAVY Ball Slam @ 50/40# + 15m STRICT Forward Bear Crawl
3-4 sets
Then:
Cool Down
 
 
Strength

Warm-up:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 Tempo Squats
2×5 Burpees
2×5 Tuck Jumps
3×3 Pull-ups
Then:
Mobility:
T-Spine
Then:
Workout:
4×12 “Spike” Swings
4×5 SL KB Deadlift, AHAP
Then:
45s Bent-Arm Hang from Pull-up Bar +
4x (30/30) Slideboard Mountain Climbers +
60s Rice Bucket Patterns (20/20/20) 
Rest fully
Then:
30s Bent-Arm Hang from Pull-up Bar +
3x (30/30) Slideboard Mountain Climbers +
60s Rice Bucket Patterns (20/20/20)
Rest fully
Then:
100m Ski Erg Sprint @ < 20 sec +
Max Effort L-Sit +
60 sec rest
Continue until you accumulate (Pro 3:00, Semi-Pro 2:00, Amateur 1:00) 
Then:
Cool Down
 
 
Competitive Fitness
“LSD”
30x (30s Hard Ski + 30s Rest)
Then:
Cool Down
 
Coach’s Comment
We unveiled the CrossFit Magparke page on the Go Primal Fitness website. Enjoy. 
 
Photos
N/A