7.17.17 Training Sessions (3)

 

GENERAL FITNESS
“EMOMday”
EMOM x 30
1. 6x DB Hang Squat Cleans + 3x Strict Press
2. 8x Double-Clap Burpees
3. 20x Bench Hops
4. 8x Explosive Whip Smashes
5. 20s Bent-Arm Hang
Then:
3-Player, 10-Minute Ski Erg Team Relay
Switch every 20 pulls, max distance
Then:
Cool Down

 

 

 

STRENGTH
2×10 Seated Rotator Cuff for activation
Then:
Bench Press
10-8-6-4-4
Then:
4×5 Off-Bench, One-Arm KB Press
Then:
10x Strict Push-ups +
5x Strict Pull-ups +
10x Dips +
5x Strict Pull-ups
Until class ends.
Then:
Cool Down

 

 

 

CROSSFIT
Skill:
Elite – 20 Free Standing Shoulder Taps, 4 sets
Rx – 20x Shoulder Taps with Heels on Wall, 4 sets
Beginner – 20x Shoulder Taps facing wall, 4 sets
Between sets do some box stretches
Then:
Snatch Complex
Then:
3x Power Snatch + 2x Snatch Balance + 1x Full Snatch, 5 sets
Then:
100x DU “Buy-in”
3RFT
8x C2B
12x HSPU
16x Alternating Pistols
100x DU “cash-out”

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

This is my idea of a core exercise. Full integrated, spine-sparing and transferable.