1.23.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
50x Alternating Supermans
10x Cat-Camels
10x Iron Cross Kicks
10x Tuck-to-Straddle
2×5 Push-ups, sit back onto heels between sets
2×5 Band Snatches
2×5 Weighted Dislocates
15m Lunge + Hip Hinge
3×5 KBS/Goblet Squats, climbing
2×5 Tuck Jumps
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Pigeon Stretch, 2x20s each
Then:
Conditioning:
EMOM x 10
15m Burpee/Broad Jumps + 15m Walk Back
Then:
12′ AMRAP
200m Run +
6x Axle Deadlifts, AHAP
Rest fully, then:
“VMO Hell”
10x DB Cyclist Squats +
20m Reverse Sled Drag (slow, try to maximize time under tension)
Rest 2:00, 3-4 sets
Then:
Self-Care

 

 

STRENGTH
In your two chosen lifts…
60%x3
70%x3
75%x3
80%x2x3
80%xAMRAP
Then:
3×3 One-Arm, One-Legged KB Bottoms-up Press

 

 

 

CROSSFIT
Skill: Muscle-ups – 10 minutes
Elite: 1-2-3-4-5-4-3-2-1
Pro: 10 total, for time
Amateur: Ring Dips, Ring Pull-up, Static Hold
Then:
Strength/Oly:
Snatch Complex @ 45/35
Then:
3×3 Snatch Balance 
Tehn:
4×3 OHS, climbing. Pause at bottom
Then:
Conditioning:
20x Box Jumps +
30-20-10 T2B
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

I love priming the pump with jumps. 15m Burpee/Broad jumps every minute on the minute in this case.

Steady.

The goal was actually yo go as slow as possible to maximize time under tension on the VMO.

Amanda explaining today’s CrossFit workout.

Little to no weight required.