6.26.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Around-the-World Planks (3 diaphragmatic breathes in each position)
2×5 Dislocates (overhand, reverse grip)
Then:
3/3 Mountain Climber Step-ups +
5x Tables +
10x KBS +
10x Goblet Reverse Lunges +
3-5x Strict Pull-ups
Then:
Mobility:
T-Spine Mobilization
Couch Stretch, 2x30s each
Then:
Workout:
“CV Primer”
EMOM x 21
1. 12x Alternating DB Snatch @ 50/30
2. 8x Burpee/Tuck Jumps (try to get knees parallel to floor)
3. 40s KB Rack Hold @ 1/2 BW
Then:
4×20 KB Suitcase Lunges, climbing
Between each set perform 10x Split Jumps + 5x Strict T2B
Then:
2x (1-4) Strict Pull-up Ladders, time permitting

 

 

 

STRENGTH
In your two chosen lifts…
Establish a new max
Then:
Cool Down

 

 

CROSSFIT
4 rounds:
12/8 Assault Bike Cals +
8-15x UB T2B
Then:
Snatch Complex
4 reps each:
Muscle Snatch +
BTN Push Press +
OHS +
Floating Snatch
2 sets, light
Then:
3 Power Snatches + 2x Snatch-Balance + OHS
4-5 sets (20 minutes)
Then:
12′ AMRAP
50x DUBs +
20 Calorie Row +
8x OHS @ 135/125
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Sheri setting up for a 1RM attempt.