8.4.17 Training Sessions (3)

 

GENERAL FITNESS
A thorough shoulder warm-up
Then:
“Beware the Bodyweight Exercise,” variant
P1 3x Wall Walks
P2 Rest
5 rounds
Then:
P1 16x Split Jumps
P2 Rest
5 rounds
Then:
P1 15x HR Push-ups
P2 Rest
Then:
Then:
P1 150m Run
P2 Rest
5 rounds
Then:
P1 6x Burpee/Tuck Jumps
P2 Rest
5 rounds
Then:
P1 7x Strict Pull-ups
P2 Rest
5 rounds
Then:
P1 20x Step-up Hops
P2 Rest
5 rounds
Then:
2000m Row/Ski as a team, switch every 20 pulls
ALL for time
Then:
Cool Down

 

 

 

STRENGTH
3×5 Single leg off-box squats
Then:
Work up to a heavy 10 on Front Squat (not quite a 10RM), then do 3 M.E. sets with that weight.
Then:
8x Snatch grip RDL – climbing
16 Speed Skaters or Curtsy lunges (non plyometric)
Then:
Accumulate 3 minutes in Double KB Front rack (53/35 is the minimum)
Every drop is 6 Strict T2B/Knee Raises
Then:
Cool Down

 

 

CROSSFIT
Thorough warm-up
Then:
5 rounds
3x Rope Climbs
10x Burpee Box Jumps 30/24″
15x T2B
200m KB FC every drop = 20 split jumps
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Loaded carries cure all.