7.24.17 Training Sessions (3)

 

GENERAL FITNESS
T-Spine Mobility
Then:
10x DB Biceps Curls +
10x Bent-Over Rows +
10x Strict Press +
20s Battleropes, various +
1-6 Strict Pull-up Ladder
Cap @ 20′
Then:
7x American KBS @ 70/53 +
7x Burpees +
7 Calories, any machine
15′ AMRAP
Then:
Mobility Challenge #2 to cool down

 

 

 

STRENGTH
Bear Complex, variant
Work Up to a weight that feels like a 7-8 out of 10
Then with that weight do 15 reps with 30s rest between each:
Deadlift +
Hang Power Clean +
Front Squat +
Push Press +
Back Squat +
BTN Push Press
20 minute cap
Then:
10x40m Sprints
Sprint 40m + Walk 40m
*IF RAINING
6x100m Row Sprints
Then:
4c (30/30) Prone Dowel Raises
Then:
Cool Down

 

 

 

CROSSFIT
Locomotor Warm-up, 5-8 minutes
Then:
CV Primer:
Sprints
Then:
Establish a heavy single of Snatch Balance + OHS, 15-20 minutes
Then:
1 minute each:
KBS @ 53/35 +
Box Jumps @ 24/20 +
Calorie Row +
Burpees +
Double Unders
Rest
3 rounds

 

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

The order of the day…more sprinting.