4.14.16 Training Sessions (2)

 

GENERAL PREPARATION
WORKOUT:
“Happy 26th Birthday Brittany”
Standard Birthday Warm-up:
26x Lunges +
26x KBS +
26x Push-ups
Then:
In teams of two…team picks from of a hat one of the following options:
Option #1: 26x (13 each) Alternating 300m Sandbag Shuttle, athletes choose bag weight. 
Option #2: 26x (each) Heavy Rope Pull/Sprints, athlete’s choose load
Option #3: 26-Mile AA Bike Relay, switch as you see fit
Option #4: 1-26 Ski Erg Calorie Ladder (both players do 1, both players do 2, etc.)
Option #5: 1-26 Row Calorie Ladder (both players do 1, both players do 2, etc.)
All options are for time
Then:
Fall Down

 

STRENGTH
5×8 Front squat, climbing
Then:
3×5 (per side) One leg squats off box,  as high as possible without using trail leg
Then:
Fat grip DB RDLs
Then:
4×5 Walkout Planks
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

There is a severe need for more unilateral work in CrossFit and training programs in general. Unilateral training increases neural drive, illuminates imbalances, and   requires a greater deal of focus than bi-layeral training. The disadvantage of course is that intensity has to be lower. However, a mix of both bi-lateral and uni-lateral work is key to a well-rounded and productive program.

There is a severe need for more unilateral work in CrossFit and training programs in general. Unilateral training increases neural drive, illuminates imbalances, and requires a greater deal of focus than bi-lateral training. The disadvantage of course is that intensity has to be lower. However, a good mix of both bi-lateral and uni-lateral work is key to a well-rounded and productive program.