3.15.17 Training Sessions (2)

 

GENERAL FITNESS
Warm-up:
10x Balancing Leg Swings
5/5 Quad Stretch and Reach
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge Stretch
15m Strict Bear Crawl
3×10 H2H KBS, climbing
2×10 Split Jumps
Then:
Mobility:
Couch Stretch, 2x30s each
T-Spine
Then:
Conditioning:
EMOM x 10
Even: 20x Split Jumps
Odd: 15m Forward Bear Crawl + 15m Rev Bear Crawl
Then:
150m Row +
5x Burpee/Lateral Hops Over the Erg +
30s rest
5 rounds
Then:
150m Ski Erg +
15x KBS @ 50/40 +
30s rest
5 rounds
Then:
Cool Down with Double Bottoms-up Squats, 3×5 AHAP

 

 

 

CROSSFIT
Conditioning 1:

EMOM x 12
1. 1 Legless, 1 Rope Climb
2. 10x Alternating Pistols
3. 30s L-Sit
Then:
Olympic Lifting:
2 light sets of…
2x Bar Bang +
2x Muscle Clean +
2x Front Squat +
2x Squat Clean
Then:
EMOM x 20
0-2: Power Clean + 2x Front Squat
2-4: Power Clean + 2x Front Squat
4-6: Power Clean + Front Squat
6-8: 3x Squat Clean
8-10: 3x Squat Clean
10-12: 2x Squat Clean
12-14: 2x Squat Clean
14-16: Single
16-18: Single
18-20: Single
Then:
Conditioning 2:
3 rounds for time:
300m Run +
21x STO @ 135/95 +
21x BJO @ 24/20 +
300m Run +
15x STO +
15x BJO +
300m Run +
9x STO +
9x BJO
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Burpee/Lateral Erg Hop.