8.3.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
2×15 Lunge + 15m Bear Crawl
2×10 Runner’s Bridge
3×10 Goblet Squat
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Pull-ups
3×5 KB Bottoms-up Press
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
5×10 UB Strict, Dead Hang Pull-ups, any style
Then:
DB Thrusters + Strict Toes-to-Bar
15/10, 12/8, 9/6, 16/4
Then:
8-1 Reverse Burpee Ladder, Tag Team style
Looks like…
P1 8x Reverse Burpees
P2 8x Reverse Burpees 
P1 7x Reverse Burpees 
P2 7x Reverse Burpees, etc,
Then:
Cool Down playing with Core Rolls 

 

STRENGTH
WARM-UP:
2×15 Lunge + 15m Bear Crawl
2×10 Runner’s Bridge
3×10 Goblet Squat
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Pull-ups
3×5 KB Bottoms-up Press
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
Juggernaut Week 1
5×10 @ 60% of your two lifts
Then:
Cool Down

 

COMPETITIVE FITNESS
Jog 800m
20x Lunge + SLDL + Pistol Combo, slow
2×5 Band Tears
2×10 Dislocates
2×5 Burpees
3×3 Strict Pull-ups
Then:
3xM.E. Strict HPSU + additional 3-5x Kipping HSPUs
Rest as needed between sets
Then:
2x Muscle Clean + 2x Front Squat + 2x Strict Press + 2x Split Jerk
3 sets to warm-up 
Then:
4×1 Power Clean + 2x Front Squat + 1x Split Jerk 
Then:
8x Thrusters @ 155/105 +
6x Bar Facing Burpees +
2x 15′ Rope Climb 
Each round for time
Rest fully between rounds
Then:
Cool Down

 

COACH’S COMMENTS
I added two blogs to the website. The first is on my Ten Tips for Choosing the Perfect CrossFit Box and the other is on Solidifying Your Morning Routine. Please enjoy. 

 

PHOTOS

Ashley warming up in the 5:00am crew.

Ashley warming up with the 5:00am crew.

I'm going to use my buddy Ryan here to teach you a little about tire flip. The number one injury with Tire Flip is actually Biceps tears. If you look at the position of his wrist and arms he s clearly overusing his arms. To flip a 450# object quickly using your arms is asking for injury. We fixed him quickly after this, and part of the problem was the tire was light for him, but the weight of an object and how you lift it shouldn't dictate form. The thousands of engrain perfect reps you have done up to that point should be your primary software. Get that knee under the tire and push it over.

I’m going to use my buddy Ryan here to teach you a little about tire flip. The number one injury with tire flip is actually Biceps tears. If you look at the position of his wrist and arms he’s clearly overusing his arms. The chest should remain in contact throughout much of the flip. To flip a 450# object quickly using your arms is asking for injury. We fixed him shortly after this, and part of the problem was the tire was light for him, but the weight of an object and how you lift it shouldn’t dictate form. The thousands of engrained perfect reps you have done up to that point should be your primary software. Get that knee under the tire and push it over. Perfect practice makes perfect.

Woman need to focus on strength training more. They tend to overuse aerobic work and are fearful of "bulking up." This is a myth. Besides, a strong woman is a sexy woman. Lucy fighting with the 450# tire.

Woman need to focus on strength training more. They tend to overuse aerobic work and are fearful of “bulking up.” Besides, a strong woman is a sexy woman. Lucy fighting with the 450# tire.

Two turns on your way to 45m is a difference maker. Tony looking strong.

Two turns on your way to 45m is a difference maker. Tony looking strong..and ripped.