2.17.17 Training Sessions, FYF

 

GENERAL FITNESS
Warm-up:
T-Spine Mobilization
Then:
Throw Medicine Balls, various
Then:
2×5 Band Tears
2×5 Dislocates
15m Lunge/Spider Stretch + 15m Inchworm Hollow
3×10 H2H KBS, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
Conditioning:
“CV Primer 1”
5-10-15-20 yard Suicides
Every 90s, 7 sets
Then:
“CV Primer 2”
Against a 12 minute clock:
100m Ski or C2 Row +
Burpees (the amount of time it takes player to do 100m is the number of Burpee they must do)
3 rounds
i.e. if it takes you 17 seconds to do 100m immediately do 17x Burpees
Then:
100-Rep Challenge: KBS 
Males use 55, Females use 45
The goal is 100 consecutive reps without stopping
0 Drops = finished
1 Drop = 30 Calorie Sprint on AA Bike 
2+ Drops = 50 Calorie Sprint on AA Bike
Then:
Cool Down

 

 

 

STRENGTH
3×10 DB Cuban Press
Then:
5×10 CG Bench Press @ 70% 
Between each set do M.E. Hanging Rows
Rest as needed between sets
Then:
“Holy Trinity”
Max reps in 15 minutes
Push-ups +
Strict Pull-ups +
Dips
Then:
Cool Down

 

 

 

CROSSFIT
In teams of two…
60 Calorie Row 
150x Wall Ball +
200x DUBS +
75x T2B +
50 Cal Row +
100x Wall Ball +
150x DUBS +
60x Pull-ups +
40x Cals +
75x Wall Ball +
100x DUBS +
45x Burpees +
30 Cal Row +
50x Wall Ball +
50x DUBS +
30x Ring Muscle-ups
For time
Then:
Fall Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Suicides to prime the cardiovascular pump.

Farrah learning how to measure body fat during our Immersion lesson yesterday.