1.11.17 Training Sessions (3)

 

 

GENERAL FITNESS
Warm-up:
JJ Matrix, various
Then:
10x Iron Cross Kicks 
10x Tuck-to-Straddle
10x Scorpion Kicks, hold the pec stretch on the final rep
10x Half Bridges + Full Bridges
2×5 Weighted Dislocates
Hip Mobility Series, 3 each
3×5 KBS/Goblet Squat Combo, climbing
3×3 Strict, Dead Hang Pull-ups
Then:
Mobility:
T-Spine
Pec Opener on rig, 2x30s each
Then:
Conditioning:
1-4-1 Strict T2B Ladders, 2-3 players
Then:
EMOM x 21
1st minute – 12/8 Calories, any machine
2nd minute – 5x DB Hang Squat Clean + 5x Strict Press, AHAP
3rd minute – 30s Hollow Hold
Then:
20x Reverse Snow Angels +
5x HEAVY Bottoms-up Squats
3-4 sets, time permitting
Rest as needed between sets
Then:
Self-Care

 

 

STRENGTH
3×8 Back Squat, across
Then:
12x BB Good Mornings +
12x (per side) DB Bulgarian Split Squats, hold final rep in the bottom to failure
3 sets
Then:
3xAMRAP BB Curls. Each set end with a M.E. 90 deg hold to failure
Then:
Cool Down

 

 

CROSSFIT
Skill: 
Handstand Walks
Elite: 4xM.E. Walks
Pro: 4×16 Wall Runs (aka Shoulder Taps)
Amateur: 4xM.E. Toes-n-Nose Handstand Hold
Then:
Strength / Oly:
3 sets to warm-up…
2x Muscle Cleans +
2x Front Squats +
2x Push Press +
Split Jerk
Then:
Power Clean + Squat Clean + Split Jerk
4-5 sets, climbing
Then:
Conditioning:
“Grace on the Run”
30x Clean and Jerks @ 135/95
Every drop = 300m run
Then:
Cool Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Erin showing the proper body position for handstand walks.