3.11.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Clam Shells, 5 each side. Hold for 5 sec each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpee
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
1-5-1 Reverse Burpee Team Relay
Sprint across the gym to get to the wall, tag partner each time.
Then:
15x DB Man-Makers +
15x Strict Pull-ups +
5x Explosive Whip Smash +
12x DB Man-Makers +
12x Strict Pull-ups +
5x Explosive Whip Smash +
9x DB Man-Makers +
9x Strict Pull-ups +
5x Explosive Whip Smash +
6x DB Man-Makers +
6x Strict Pull-ups +
5x Explosive Whip Smash +
3x DB Man-Makers +
3x Strict Pull-ups 
Then:
150x KBS 
Every time you put the KB down do 5x High Box Jumps
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Clam Shells, 5 each side. Hold for 5 sec each
2×5 Band Tears
2×10 Dislocates
2x15m Lunge + 15m Bear Crawl
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpee
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
3×10 Back Squat, across
Then:
3x30m KB lunge, AHAP
Then:
3×5 Kick-Throughs using parallels (finish in a rigid position). 
Then:
Cool Down with Modified Rope Climbs

 

COMPETITIVE FITNESS
CrossFit Open Workout 16.3
7 minute AMRAP
10x Power Snatches @ 75/55 +
3x Bar Muscle-ups 
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS

Donkey kick up to the wall. Try to reach full extension at the top.

Donkey kick up to the wall. Try to reach full extension at the top.

One explosive rep at a time.

One explosive rep at a time.

Rubi taking on 16.3.

Rubi taking on 16.3.

At the top of the Bar Muscle-up.

At the top of the Bar Muscle-up.

Even though you're holding DBs, still work the chest to the floor.

Even though you’re holding DBs, still work the chest to the floor.