CrossFit South County, Level 3 Class, Grit Strength & Conditioning, mindset training.
Level 3 Class
22/05/10 20:01 Filed in: Grit Strength & Conditioning
00:00-00:10
Warm-Up
-Group Stretching-
400 M Jog
Joint Mobility Drills
500 M Row
00:10-00:20
“Flight Simulator”
Double-Unders 5-10-15-20-25-30-35....
* Complete 5 Double-Unders, rest as needed. Complete 10 Double-Unders starting back at count 0, rest as needed. Continue this pattern as long as you can increasing by 5 Double-Unders each attempt for 10 Minutes.
* If you miss a repetition during a set then restart the same numbered attempt.
00:20-00:45
Skill Element
“Heaving Snatch Balance”
12 Reps - 45lbs X3
8 Reps - 65lbs X1
5 Rep - % X2
3 Rep - % X2
1 Rep - % X
00:50-60:00
Conditioning
As many rounds as possible of:
6 Dead-Lift - 225lb Male/155lb Female
8 Wall-Ball- 20lb-Male/14lb Female
10 Jumping Pull-ups
* Jumping Pull-ups = Stating position 6”-10” head below bar/Finished position = Nipple line in contact with bar
60:00-64:00 Rest
64:00-70:00
Run as many Meters as you possibly can within the 6 minute time period
* We will measure the distance with 215M Runs around the building
* The goal is not to get lapped or to lap someone. This all depends on how well of a runner you are and you mental/physical capacity to keep pushing on this last station.
----Entire session will be completed within 1 hour and 10 minutes. Start time is 10:00AM ---
Warm-Up
-Group Stretching-
400 M Jog
Joint Mobility Drills
500 M Row
00:10-00:20
“Flight Simulator”
Double-Unders 5-10-15-20-25-30-35....
* Complete 5 Double-Unders, rest as needed. Complete 10 Double-Unders starting back at count 0, rest as needed. Continue this pattern as long as you can increasing by 5 Double-Unders each attempt for 10 Minutes.
* If you miss a repetition during a set then restart the same numbered attempt.
00:20-00:45
Skill Element
“Heaving Snatch Balance”
12 Reps - 45lbs X3
8 Reps - 65lbs X1
5 Rep - % X2
3 Rep - % X2
1 Rep - % X
00:50-60:00
Conditioning
As many rounds as possible of:
6 Dead-Lift - 225lb Male/155lb Female
8 Wall-Ball- 20lb-Male/14lb Female
10 Jumping Pull-ups
* Jumping Pull-ups = Stating position 6”-10” head below bar/Finished position = Nipple line in contact with bar
60:00-64:00 Rest
64:00-70:00
Run as many Meters as you possibly can within the 6 minute time period
* We will measure the distance with 215M Runs around the building
* The goal is not to get lapped or to lap someone. This all depends on how well of a runner you are and you mental/physical capacity to keep pushing on this last station.
----Entire session will be completed within 1 hour and 10 minutes. Start time is 10:00AM ---
0 Comments
