1.27.17 Training Sessions (3), FYF

 

GENERAL FITNESS
Warm-up:
Jog 600m
Then:
50x Alternating Supermans
10x Iron Cross Kicks 
10x Scorpion Kicks
2×5 Tables
10x Half Bridges + Full Bridges
15m Lunge + Hip Hinge Stretch, slow!
15m Reverse Table Walk 
3×5 KBS/Goblet Combo, climbing
2×5 Burpees
Then:
Mobility:
T-Spine
Then:
Conditioning:
40-Minute Work Capacity Test, 3.0
Athlete has 40 minutes to complete the following tasks in any order. In time remaining accumulate as many calories as possible on a C2 Rower, Air Assault Bike, or Ski Erg.
1-Mile Run (every athlete starts with the run) +
100x Burpees +
100x KBS @ 60/45 
100x Box Jumps 
100x Wall Ball 
100x Deadlifts @ 135/95 
100x DB Push Press 
Then:
Fall Down

 

 

 

STRENGTH
4×5 Back Squats, AHAP
Then, with that load…
3×1 Paused (3 sec) Backs Squats
Then:
12x (6 each) Alternating DB Lunges
Chase each set with 8x BB Rollouts, slow
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 10
Even: 2x Rope Climbs
Odd: 8x Weighted Pistols
Then:
EMOM x 10
Even: 7x Strict HSPUs
Odd: 3-5x Strict C2B Pull-ups
Then:
14.4, 14′ AMRAP
60x Calories on C2 Rower +
50x T2B +
40x Wall Ball @ 20/14 +
30x Cleans @ 135/95 +
20x Ring Muscle-ups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Eye your target.

Follow through…

BB Rollouts. Integrate the shoulders and hips into one fluid, cohesive moment. Maintain a neutral spine throughout.

40 minutes to get it done.