2.24.17 Training Sessions (3), CrossFit Open 17.1

 

GENERAL FITNESS
Warm-up:
Jog 600m
Then:
10x Hip Hurdlers, each
10x Quad Stretch and Reach
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge 
15m Reverse Table Walk
3×10 H2H KBS, climbing
2×5 Burpee
Then:
Mobility:
T-Spine
Then:
Conditioning:
Jumping warm-up…
4x (30/30) Box Jumps 
Then:
4x (30/30) Explosive Step-up Hops
Then:
In teams of three, one player at each station:
25′ AMRAP
Station 1: 
7x Burpees +
10x DB Snatch @ 45/30

Station 2:
300m Run

Station 3: 
3-5x Wall Walks

Teammates rotate after the run is complete.
Then:
Cool Down

 

 

 

STRENGTH
Jumping warm-up…
4x (30/30) Box Jumps 
Then:
4x (30/30) Explosive Step-up Hops
Then:
Monster Walks (forward, backward, lateral)
Then:
3×5 (1.5) Front Squats, across
Then:
3×20 Jumping Back Squats @ 45/35# 
Between each set perform 20x Supine KB Triceps Extensions
Then:
Cool Down

 

 

 

CROSSFIT
Open workout 17.1
10x Alternating DB Snatches @ 50/30 +
15x Burpee/Box Jump-Overs +
20x Alternating DB Snatches @ 50/30 +
15x Burpee/Box Jump-Overs +
20x 10x Alternating DB Snatches @ 50/30 +
15x Burpee/Box Jump-Overs +
40x 10x Alternating DB Snatches @ 50/30 +
15x Burpee/Box Jump-Overs +
50x 10x Alternating DB Snatches @ 50/30 +
15x Burpee/Box Jump-Overs 
20 minute time cap

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Be willing to fail…It’s the only path to success.