3.25.16 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
10x Glute Bridge Marches
2×5 Tables
2×5 Band Tears
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2x20s Handsand Hold
Then:
MOBILITY:
T-Spine
Then:
WORKOUT 2:
Every 30s for 5:00 minutes
Alternate between 15m Forward Bear Crawl and 15m Reverse Bear Crawl
Then:
Every 4:00 for 20:00
15x Burpees +
25x KBS @ 55/40 +
50x Walking Lunges (25 reps each leg)
Then:
2x (1-3) Wall Walk Ladders, 2-3 players.
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
10x Glute Bridge Marches
2×5 Tables
2×5 Band Tears
15m Lunge + 15m Bear Crawl
15m Lunge + 15m Inchworm Hollows
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2x20s Handsand Hold
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
6×5 Back Squats, climbing
Then:
4x15m Front-Loaded Axle Lunges, climbing
After each 15m set do 10x RDLs with the Axle.
Then:
3xM.E. DB Wrist Extensions, off bench
Then:
Cool Down

 

COMPETITIVE FITNESS
CrossFit Open Workout 16.5

21-18-15-12-9-6-3
Thrusters @ 95/65 + Bar-Facing Burpees
For time
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

The rep counts when the back knee kisses the floor.

The rep counts when the back knee kisses the floor.

The bear crawl "warm-up." 15m every 30s for 5:00.

The bear crawl “warm-up.” 15m every 30s for 5:00.

Just above the eyes.

Just above the eyes.

I love capturing honest moments in the gym. This certainly qualifies.

I love capturing honest moments in the gym. This certainly qualifies.

Karen at the top.

Karen at the top.