1.2.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
In groups of 3-4, thrown medicine balls (various)
Then:
50x Alternating Supermans
10x Iron Cross Kicks 
10x Scorpion Kicks
6x (3 each) Hip Mobility Series (Lunge + Spider + Cossack Squat = 1 rep)
2×5 Band Tears
2×10 Dislocates
2×20 Hand-to-Shoulder Taps
2×5 Burpees
Then:
Mobility:
T-Spine
Pigeon Stretch, 2x30s each
Then:
Conditioning:
“KB Mountain”
5-10-15-10-5
KBS + Goblet Squats + Strict Push-ups
Then:
10x Deadlifts, athlete chooses load +
15x Burpee/Bar Hops +
20x Calories, any machine
5 rounds, 1:1 rest
Then:
3×1:00 Chinese Planks, time permitting

 

STRENGTH
In two lifts establish a one-repetition max.

 

 

CROSSFIT
Gymnastics – Pull-up Conditioning

Elite – 4×15 UB C2B Pull-ups
Pro – 4×15 UB Pull-ups
Amateur – 30 Pull-ups in as few sets as possible.
Then:
Olympic Lifting – Snatch
Snatch BB Complex @ 45/35
Then:
5×3 TnG Power Snatch, climbing
Then:
Conditioning
“Buy-in” 50x DU
21-15-9
Thrusters @ 95/65 +
Bar-facing Burpees
“Cash-out” 50x DU
12 minute time cap
Then:
Self-Care, 10 minutes

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Pull-up conditioning.

Bar-Facing.