7.7.17 Training Sessions (3)

 

GENERAL FITNESS
12,000m Row/Ski Erg (teams of 5 athletes)
Each player does 20 pulls
During “rest” perform 12x Wall Ball @ 20/14
For time

 

 

STRENGTH
DB Man-Maker “Abbreviated” Strength Ladder:
10 reps @ 2×15#
8 reps @ 2×20#
6 reps @ 2×30#
4 reps @ 2×40#
2 reps @ 2×40+
Rest as needed between sets
Then:
Work up a heavy Axle Deadlift, double-overhand
Then, with that load…
8x (20s Double Vraibale-Grip Axle Hold + 10s Rest, drop the bar during rest portion)
Then:
4×10 Supinated-Grip Bent-Over Rows, AHAP
Between each set perform 20x “Compression” Pike Kicks, on floor
Then:
Cool Down with Stir-the-Pots

 

 

CROSSFIT
Go Primal Games 17.2
9′ AMRAP
4 rounds
9x Front Squats @ 115/75 +
3x BMUs
3 rounds
6x Front Squats @ 135/95 +
3x BMUs
2 rounds
3x Front Squats @ 185/125 +
3x BMUs
AMRAP in time remaining
3x Front Squats @ 225/155 +
3x BMUs
Player can sub 8x C2B Pull-ups for BMUs if they choose.

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Markus cleaning the final barbell on 17.2.