1.9.17 Training Sessions (3)


GENERAL FITNESS
Warm-up:
Jog 800m
Then:
10x Cat-Camel
10/10 Fire Hydrants
10x 4-pt Scap Push-ups
30s Wrist Extension Stretch 
4x4pt Squat (RDL + Squat + RDL = 1 rep)
2×5 Weighted Dislocates
Then:
5x KB Halos, each +
5x Bottoms-up Press, each +
10x Goblet Squats
3 sets, climbing
Then:
Mobility:
T-Spine
Then:
Conditioning:
4x350m Sandbag Ruck
Rest while your partner goes
Then:
“Vomit Comet”
20x DB Thrusters +
15x KBS +
10x Burpees +
7x Strict Pull-ups
3 rounds FOR QUALITY
Then:
100x BB Grip Roll-ups @ 45/35
Each drop = 15x Strict Push-ups
Then:
Cool Down

 

 

STRENGTH
In your two chosen lifts establish maxes for the upcoming strength cycle

 

 

 

CROSSFIT
Conditioning 1:

EMOM x 12
Minute 1: DUBS
Minute 2: Burpees
Elite – 50x DUBS + 15x Burpees
Pro – 30x DUBS + 12x Burpees
Amateur – 40 sec M.E. DUBS + 10x Burpees
Then:
Olympic Lifting:
Snatch Complex @ 45/35
Then:
2x Hang Snatch + Snatch, slow first pull
4-5 sets
Then:
Conditioning 2:
20-16-12-8-4
Alternating DB Snatch + Box Jump Overs
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The sandbag doesn’t allow for full use of the arms. So it sucks to run with it.