2.20.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
T-Spine Mobility
Then:
30x German Arm Swings
10/10 Big Arm Circles
2×5 Band Tears (OH, UH) 
2×5 Weighted Dislocates
15m Lunge + Hip Hinge Stretch 
15m Table Walk (aka Reverse Crab Walk)
3×5 Goblet Squats, climbing
2×5 Jump Squats
2×5 Burpees
Then:
Conditioning:
4x30s Toes-n-Nose Handstand Hold
Rest while other players go
Then:
30′ AMRAP
20x Burpees +
300m Run +
20x Jumping Back Squats @ 45/35 +
300m Run +
20x Wall Ball +
300m Run +
20x KBS @ 55/40 +
300m Run 
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts…
92.5%x2x1
92.5%xAMRAP
Then:
10s work / 5 sec rest Prone Cobras
2 sets
Then:
Self-Care

 

 

 

CROSSFIT, De-Load
EMOM x 12
Even: 12/10 Calorie Row 
Odd: 50x DUBS
Then:
5×5 TnG Power Snatch, light and fast
Then:
300m Run “buy-in”
21-15-9
Box Jumps @ 24/20 +
T2B
Thrusters @ 75/55
Then:
Self-Care

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Control the decent. Explode! It’s been a while since we’ve integrated these into a circuit. Naomi looking strong.