3.12.16 Training Sessions (2), CrossFit Open Workout 16.3

 

GENERAL PREPARATION
WARM-UP:
2×5 Band Tears
2×10 Dislocates
10x Elbow Taps, hold for 3-4 sec each
15m Lunge + 15m Strict Bear Crawl
15m Lunge + 15m Strict Reverse Bear Crawl
3×5 KB One-Arm Bottoms-up Press
2×5 Push-ups
3x (3x Strict Pull-ups + 10x Bar Taps)
Then:
MOBILITY:
T-Spine
Bretzel Stretch
Then:
WORKOUT:
10x Bench Press, athlete chooses load +
90m KB Farmer’s Carry +
100m ALL-OUT Ski Erg
20 minute AMRAP
Then:
10x Push-ups +
10x DB Hammer Curls 
5 sets
Then:
3×20 (10 each) Stir-the-Pots 
Then:
Cool Down

 

STRONGMAN TRAINING
Practice Axle Clean technique, 5 minutes
Then:
6×3 Axle Clean, climbing
Then:
Hell’s Hill Sprint @ BW +
Partner Sandbag Carry (anyhow) up Hell’s Hill (i.e. 39th street bridge)
Every time player switches, drops, and hands-off bag = 4x Burpee penalty for both players. 
20x Rope Climb “Cash-out”
Then:
Cool Down

COACH’S COMMENTS
N/A

PHOTOS

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Everyday in the gym should conjure up new questions, insights, and introspection. Good programs force good questions.