6.30.17 Training Sessions (3)

 

GENERAL FITNESS
Group Warm-up with Coach Chris, 8-10 minutes
Then:
E2MOM x 18
0-2: 20 Calorie Row/Ski OR 25/18 Calorie Assault Bike
2-4: 40x Wall Ball @ 20/14
4-6: Accumulate a 40s L-Sit
Rest fully
Then:
15′ AMRAP
4x Deadlifts, AHAP +
8x Burpee/Bar Hops
200m Run
Then:
Cool Down

 

 

STRENGTH
BB Complex:
Deadlift +
Bent-Over Row +
Front Squat +
Strict / Push Press +
Back Squat
Set 1: 6 reps each
Set 2: 4 reps each
Set 3: 4 reps each (heavier than set 2)
Then:
Front Squat (athlete chooses load) + Strict Pull-up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
Then:
20x Push-ups E2MOM until failure (scale as you see fit)
Cap at 12 minutes
Then:
Cool Down

 

 

CROSSFIT
Go Primal Games 17.1
5RFT
2x Rope Climb +
4x Squat Snatch @ 135/95 +
8x Burpee-Facing Burpees

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

If and when your strict pull-ups die, move to ring rows. Although doing these right with the feet elevated isn’t much easier…it’s just different.