6.2.17 Training Sessions (3)

 

GENERAL FITNESS
Animal Locomotor Warm-up – 8 minutes with Coach Chris
Forward Lunge
Reverse Lunge
Forward Skip
Reverse Skip
Gorilla Hop, right
Gorilla Hop, left
Bunny Hops
Forward Strict Bear Crawl
Reverse Strict Bear Crawl
Forward Crab Walk
Reverse Crab Walk
Forward Frog Hop
Reverse Frog Hop
Inchworms
Crouching Tiger
Duck Walk
Then:
In teams of two…
“Calories, Snatches, and Burpees to Hell”
50-40-30-20-10
Calories, any machine +
DB Snatches @ 50/30 +
Burpees
While one player works, the other must do a Deadlift Hold @ 185/135
If P2 drop the bar, players must switch
Then:
Cool Down

 

 

 

STRENGTH
10x “Hand-Release” Farmer Bar Deads + 20s Hold on final rep
3 sets, climbing
Then:
Establish a challenging 12-Rep Strict Press
Then, with that load…
10-1 Strict Press + 10x Sandbag Squats, AHAP
Looks like…
10x Strict Press + 10x Sandbag Squats
9x Strict Press + 10x Sandbag Squats
8x Strict Press + 10x Sandbag Squats, etc.
Continue to 1x Strict Press + 10x Sandbag Squats
Then:
Cool Down with Core Work

 

 

 

CROSSFIT
In teams of two…
45′ to complete the following:
8 Suicides +
50x Snatches +
50x HSPUs +
8 Suicides +
50x Clean and Jerks +
50x Pull-ups +
8 Suicides +
50x Thrusters +
50x T2B
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Brian Tracey.