The girls worked hard tonight. This is a club team that is practicing twice per week, and doing a Crossfit style training session once per week, after their Wednesday night practice. Tonight's training looked like this-
Working with 12 athletes-
Circuit type workouts utilizing a tabata method for 4 rounds/16 minutes total. Exercises used tonight:
Wallball (10lb dynamax)
Predator Bands
Pull and Push station
Powerclean
Jumprope
Agility ladder
2 hand KB swing
Overhead DB presses
MB jump lunges
Ball Slams
Box jumps with load/ 10lb vest to a 12" or 18" box
After this the athletes line up and perform a walking lunge with a SLD toe touch and repeat the distance of the court and bearcrawl back, repeating this 3 times.
Next we hit the deck and perform a bicycle movement( 30 seconds) , followed by a bridge or plank held for 30,45,60 seconds.
We concluded with static stretches utilizing jumpstretch bands. Datsit! The girls are cooked, and ready to go home. They put out a great effort, and this is at the end of a long day filled with school, homework, church, basketball, etc... Once again the saying goes- If you want what few have, you have to be willing to do what most won't!
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