8.9.17 Training Sessions (3)

 

GENERAL FITNESS
Shoulder Warm-up
Then:
“CV Primer”
With a partner, alternating 5m-10m-15m-20m suicides
5 sets
Then:
2×5 Weighted Dislocates
Then:
TGU warm-up, 5 reps at each position all the way up and down as a group
Then:
2x KB TGU +
40/40 Side Plank +
30s Rest
5 sets, climbing to AHAP
Then:
20s Hang Knee Raise Hold, right into…
5x Strict T2B +
40s Low Plank
4 sets
Then:
Cool Down Rotator Cuff Work

 

 

STRENGTH
3×5 (each) Off-Box Squats
Then:
Work up to a 3RM Back Squat
Then:
EMOM x 8
10 (5 each) Rev Lunges with BB (heavy enough to be challenging, light enough to look good and be fast
Then:
3 Rounds
10 Goblet Squats – 70/53 +
10 SL RDL – can use weight if able to
10 SL Calf Raises each side
Then:
Cool Down

 

 

 

CROSSFIT
Handstand Walking Practice +
5-8 Strict T2B
3 sets
Then:
EMOM x 20: Clean and Jerk
0-2: 3 Cleans + 1 Jerk
2-4: 3 Cleans + 1 Jerk
4-6: 3 Cleans + 1 Jerk
6-8: 2 Cleans + 1 Jerk
8-10: 2 Cleans + 1 Jerk
10-12:  2 Cleans + 1 Jerk
12-14: 2 Cleans + 1 Jerk
14-16: 1 Clean + 1 Jerk
16-18: 1 Clean + 1 Jerk
18-20: 1 Clean + 1 Jerk
Then:
For Time:
Assault Bike, 40/30 cals
100′ One-Arm Overhead DB Lunge 70/50
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

Find the position and lock it in.