8.11.17 Training Sessions (3)

 

GENERAL FITNESS
400m Run (large + small lap)
2x (10x Jumping Jacks + 10x Squats)
30x German Arm Swings
3x JW Complex
2×5 Dislocates, slow
6x Inchworm Hollows
3×5 KBS/Goblet Squat Combos, climbing
Practice “Burpee on Fire”
Then:
“CV Primer”
P1 10x Alt. “Burpees on Fire”
P2 Max meter/calorie effort
15′ AMRAP
Then:
“DB Hell”
20x DB Cleans (30s/20s) +
20x DB Farmer’s Lunges +
20x DB Push Press +
20x DB Deficit Push-ups
4-5 rounds
Then:
Foam Roll

 

 

 

STRENGTH
Banded Glute Activation
Then:
3×5 SL RDL each side
Then:
4×6 Deadlifts with a 10s pause at the top, climbing
Then:
3 Rounds
10x KBS
10x Rev Lunges
20s Waiter’s Hold, each arm
Then:
30x Strict T2B/K2C/Knee Raise in as few sets as possible
Rest fully between sets
Then:
Cool Down

 

 

 

CROSSFIT
Pistol Practice + Mobility
Then:
EMOM x 8
Elite: 8 weighted
Rx: 8 BW
Amateur: 3/side box steps
Then:
6-min stations, 2-minute rest:
12-9-6: AA cals and C2Bs
Then:
12-9-6 Thrusters 135/95# and 35 Dubs
Then:
12-9-6: Power Cleans and Burpee Bar Hops
Then:
12-9-6: OHS and T2B
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

 

PHOTOS

Lock it in.