11.11.17 Training Sessions (3)

 

GENERAL FITNESS
Strict, Dead Hang Pull-up Conditioning:
Elite – 30 reps
Rx – 20 reps
Amateur – 10 reps or 30 Ring Rows
10′ cap
Then:
40x Wall Ball @ 20/14 +
250m Run +
30x Alt. DB Snatch @ 50/30 +
250m Run +
20x Burpee/Step-ups @ 24/20″ +
250m Run
25′ AMRAP
Then:
3×20 Ab-Mat Sit-ups

 

 

 

CROSSFIT
15 minutes to establish a Max for Day 5x Farmer Bar Deadlift + 50′ UB Carry
Then:
Odd Object “Grace”
30x Clean and Jerks for time
1. Sandbag @ 100/80
2. 2×70/50 DBs
3. 2×70/45 KB
4. Fat Bar @ 135/95

 

 

 

STRENGTH
4×3 (each) One-Arm BB Deadlift, climbing
Then:
100-Rep Bench Press Challenge
If you bench press >225 use 135
If you bench press between 185-225 use 115
If you bench press between 135-185 use 95
If you bench press between 100-135 use 75
If you bench press less than 100 use the bar
Each drop perform 5-10x Strict, Dead Hang Pull-ups
Then:
15 minutes to establish a max for day 5x Farmer Bar Deadlift + 50′ UB Carry
Then:
Cool down

 

 

PRIMAL KIDS
250m Jog
Then:
250m Jog Matrix (skips, shuffles, crossovers, etc.)
Then:
Skill:
Modified Rope Climbs
Each child will perform 4×4
Then:
Strength:
5x KB Deadlifts + 15m Farmer’s Carry + 5x KB Deadlift + 15m Farmer’s Carry
3-4 sets each, rest while partner goes.
Then:
Conditioning:
EMOM x 16
1. 3x Burpees
2. 5x Box Jump
3. 20s Dead Hang
4. Rest
Then:
Cool Down with animal movements

 

 

PHOTOS

Great first Mobility Workshop. We had a blast doing it and look forward to making the next one even better.