3.6.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
30x German Arm Swings
10/10 Arm Circles
10x Iron Cross Kicks
10x Scorpion Kicks
2×5 Tables
10x Half-Bridges + Full Bridge
15m Lunge + Hip Hinge Stretch
15m Reverse Crab Walk
3×5 Goblet Squats, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
Mobility:
T-Spine
Then:
Conditioning:
60m Heavy Farmer’s Carry
4 sets, rest while partner goes
Then:
12x (30/90) ALL-OUT Row, Ski Erg or Assault Bike interval
During “rest” perform the following:
Rounds 1-4: 1-3x Rope Climbs
Rounds 5-8: 12-15x Wall Ball @ 20/14
Round 9-12: 7x Burpees
Then:
Cool Down

 

 

STRENGTH
Warm-up with glue activation work
Then:
In your two lifts…
85%x2x3
85%xAMRAP
OR
5×3 across in one lower body lift and one upper body lift
Then:
Cool down

 

 

 

CROSSFIT
Pre-Burn: 10 minutes

Dubs and RMUs
Elite: 4x 30 UB dubs+ 6 RMUs
Pro: 4x 30 Dubs + 1- 2 RMUs 
Amateur: 3 x 60 sec of ME DUBs + 5 Strict C2Bs + 5 Strict Dips
Then:
Weightlifting:
Snatch Complex
Then
15 min: Power Snatch + Snatch balance+ Full Snatch
Then:
Met Con:
3 RFT:
12 OHS 105/75#
12 Burpee / Bar Hops
12 C2B Pull Ups
Then:
Cool Down

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS
N/A