1.16.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10/10 Arm Circles
12x Iron Cross Kicks 
2×5 Tables
10x Half Bridges + Full Bridge
12x Scorpion Kicks 
2×10 Push-ups
15m Lunge + Spider + Cossack Squat
3×3 Strict Pull-up
Then:
Mobility:
T-Spine
Then:
Conditioning:
KB Windmill Strength Ladder
5-4-3-2-1
Increase load as reps decrease
Then:
15m Heavy KB/DB Farmer’s Lunge + 1-8 Strict T2B Ladder
Looks like…
15m Lunge + 1x T2B
15m Lunge + 2x T2B, etc.
Continue to 8x T2B
Rest a bit, then:
Then:
4x TGU, AHAP +
10x “Proper” Ring Push-ups 
Rest a bit, 4 sets
Then:
Cool Down

STRENGTH
In your two chosen lifts:
75%x2x5
75%xAMRAP
OR
3×5 Front Squats, across
Then:
3×5 Strict Press, across
Then:
Cool Down

 

 

CROSSFIT
Gymnastics
– Ring Muscle-ups
Elite – 5 sets of 6
Pro – 5 sets of 2-4
Amateur – practice ring taps, ring pull-ups, and transitions
Then:
Strength / Olympic Lifting:
Snatch Complex @ 45/35
Then:
5×1 Power Snatch + Snatch Balance + HH Snatch, climbing
Then:
3×2 Snatch Pulls @ 100-110%
Then:
Conditioning:
5 RFT:
50x Double Unders 
15x Burpees
Then:
Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Iron Cross.

Full Bridge.

Coach Amanda instructing.

Load to explode.

Congrats to this stud. Second place at Wodapalooza this weekend.