6.21.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Burpee Roulette x 10
Coach calls out a “random” number of Burpees that must be perform in a minute
Then:
10x Goblet Squat + 10x KBS + 10x Headcutter
One set each @ 30, 35, 40, 45 AHAP
Don’t put the KB down until you finish the Headcounters each set
Then:
200m Ski Erg Sprint Intervals OR 15/12 Calorie Assault Bike Sprints +
7x Explosive WhipSmash (single) +
60s Rest
Until class ends.
Then:
Cool Down

 

 

 

STRENGTH
50x Alternating Supermans
2×12 Deadbugs (focus on intense bracing)
Then:
Sumo Deadlift Strength Ladder
10 rep
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Rest as needed between each rung.
This should take the entire class.
Then:
Cool Down

 

 

 

CROSSFIT
3 rounds of…
8x (each) One-Arm DB Squats +
10x Strict Ring Dips
Then:
Clean and Jerk Warm-up
Then:
Clean Complex
High Hang +
Above Knee +
Floor +
Round 1: Push Press
Round 2: Push Jerk
Round 3: Split Jerk
All without putting the BB down.
3 sets, climbing
Then:
“Jackie”
1000m Row +
50x BB Thrusters @ 45 +
30x Pull-ups
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS