8.18.17 Training Sessions (3)

 

GENERAL FITNESS
“Invictus”
Initial Challenge
2000m Row
Males sub 7:30, Females sub 8:30
If you pass proceed to Option 1
If you fail proceed to Option 2

2000m Ski
Males sub 8:00, Females sub 9:00
If you pass proceed to Option 1
If you fail proceed to Option 2

3-Mile Assault Bike
Males sub 8:00, Females sub 9:00
If you pass proceed to Option 1
If you fail proceed to Option 2

________________________

Option #1
28-22-16-10
DB Snatch @ 30/20 + 20s L-Sit
If you complete in less than 8:00 proceed to Option 3
If you fail to complete in less than 8:00 proceed to Option 4

Option #2
2 rounds of…
400m Run +
20x Wall Ball @ 20/14 +
10x Box Jumps @ 24/20
If you complete in less than 10:00 proceed to Option 5
If you fail to complete in less than 10:00 proceed to Option 6

Option #3
65x HR Push-ups +
400m Run
For time = score

Option #4
100x Burpees for time = score

Option #5
15x Sandbag Squats @ 100/80 +
3x Wall Walks
3 rounds for time = score

Option #6
200x KBS @ 40/30 = score

 

 

 

STRENGTH
Back Squat
10-10-10RM
Rest 3-4 mins between sets
Then:
5×6 RDLs Climbing
Then:
5 Rounds
10x Double KB Swings
1-2-3-4-5 (each) Front Racked Reverse Lunges
(One round 10x Swings +1 Lunge each, 10x Swings + 2 Lunges each, 10x Swings + 3 Lunges each)
Should be challenging
Then:
Cool Down

 

 

 

CROSSFIT
For Time (45 min Cap)
800m Run
21-15-9
S2OH 75/55”
T2B
600m Run
15-12-9
OHS 115/85#
Pull Ups
400m Run
12-9-6
Squat Clean and Jerks 155/105#
Bar Muscle Ups
200m Run

 

 

PHOTOS

Maintain a vertical trunk and stay into the quads.