10.8.15 Training Sessions (2)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
2x15m Lunge + 15m Bear Crawl
2×5 Band Tears
2×10 Dislocates
2×5 Push-ups
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT
“German Body Comp Training”
A1 10-12x Sumo Deadlift 
A2 10-12x Seated DB Shoulder Press, semi-supinated grip
A3 60s Wall Sit
12 minute ARMAP
Then:
B1 30m DB Lunge 
B2 10-12x Feet-Elevated Ring Rows
B3 60s Bent-Body Hollow
12 minute AMRAP
Then:
C1 10-12x BB Bent-Over Row 
C2 8-10x Strict Toes-to-Bar OR 40 sec L-Hang 
C3 10-12x Seated DB External Rotation
3 sets
Then:
Cool Down

 

COMPETITIVE FITNESS
At MagParke…
3x400m Sprint
Rest = 200m Walk
4x200m Sprint
Rest = 100m Walk
4x100m ALL-OUT Sprints
Rest = 100m Walk
Then:
Cool Down

 

COACH’S COMMENTS
The Golden Hammer Strongman Challenge is now live on the website. Click here to view dates, times, and events. 

We also set a date for our first CrossFit Throwdown. You can ready about it here. This event is free and open to the entire Gainesville fitness community. 

 

PHOTOS

Naomi hitting the 60 sec Bent-Body Hollow. It doesn't seem like a long time, but at about 45 sec you're watching every sec click off the clock.

Naomi hitting the 60 sec Bent-Body Hollow during today’s GBC session. It doesn’t seem like a long time, but at about 45 sec you’re watching every sec click off the clock wishing it was moving faster. 

So simple, so effective. Each section of today's GBC workout had a 60 sec static hold. Each round gets progressive;y harder and going from static holds to a more dynamic movement can sometimes be difficult.

So simple, so effective. Each section of today’s GBC workout had a 60 sec static hold. Each round gets progressively harder and going from static hold to a more dynamic movement can sometimes be difficult. In this particular section it was Wall Sit to Sumo Deadlift.