7.13.15 Training Sessions (2), Testing

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS / Goblet Squat Combo, climbing
2×5 Double-Clap Burpee
3×3 KB Windmill, climbing
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
1-10 Partner Ball Slam Ladder. Underhand toss the ball to P2 when you finish each set
Males @ 40#, Females @ 25-30#
Then:
KB Complex, variant
10x KBS, AHAP +
2x TGU (same KB) +
1-8 Strict Pull-up Ladder
Round one looks like…
10x KBS + 2x TGU + 1x Strict Pull-up
Round two looks like…
10x KBS + 2x TGU + 2x Strict Pull-up
Continue to 8x Pull-up
Then:
10-minute Burpee Challenge
Elite: 7 reps every 30 sec for 10 minutes
Pro: 5 reps every 30 sec for 10 minutes
Amateur: 3 reps every 30 sec for 10 minutes
Then:
Cool Down 

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
20x Hip Hinges
2x15m Lunge + 15m Tin Man Walk
3×5 KBS / Goblet Squat Combo, climbing
2×5 Double-Clap Burpee
3×3 KB Windmill, climbing
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
BB Complex
Deadlift +
Bent-Over Row +
Front Squat +
Strict/Push Press +
Back Squat +
Push-ups
One set of six reps each
One set of four reps each
One set of two reps each
Climb in weight as reps descend
Then:
6×2 Paused (3 sec in bottom) Front Squats with chains, across
Rest plenty between sets
Then:
3×12 DB Powell Raises, on bench
Then:
Cool Down

 

COMPETITIVE FITNESS, TESTING
Athlete-specific warm-up
Then:
Max Effort Broad Jump, 3 attempts
Then:
Max Snatch (variation depends on athlete) or OHS
Then:
Max Weighted Chin-up

 

COACH’S COMMENT
The Burpee Challenge is formidable. So far only Jordan accomplished 7 reps every 30 sec for 10 minutes. It will be interesting to see if more people  can conquer it in the few months. 

 

PHOTOS

Jordan rocking the 60# for today's KB Complex.

Jordan rocking the 60# for today’s KB Complex.

A long week of testing has begun for the CrossFit crew.

A long week of testing has begun for the CrossFit crew.

A three second pause at the bottom can be brutal, but is so effective. A pause does two things, it takes away the stretch shortening cycle and creates much needed 'comfort' in the bottom.

A three second pause at the bottom can be brutal, but is so effective. A pause does two things, it takes away the stretch shortening cycle and creates much needed ‘comfort’ in the bottom.

Player one slams, player two waits.

Player one slams, player two waits.

Robyn in the hole.

Robyn in the hole.

The gamers working through the 10-minute Burpee Challenge.

The 9-amers working through the 10-minute Burpee Challenge.

The upper back is more often that not the limiting factor during front squats. So I like to finish front squat workouts with some upper back isolation work.

The upper back is more often than not the limiting factor doing heavy front squats. So I like to finish front squat workouts with some upper back isolation work.

How quickly time moves is always a matter of perspective.

How quickly time moves is always a matter of perspective.