8.21.17 Training Sessions (3)

 

GENERAL FITNESS
Group Warm-up, 5-8 minutes
Then:
Set a clock for 30 minutes
0:00 – 5:00: 1000m Row or Ski
5:00 – 9:00: 250m KB Farmer’s Carry @ 2×53/35
9:00 – 12:00: 35 Burpees OR 15x Burpee/Pull-ups
12:00 – 14:00: 400m Sprint
14:00 – 15:00: Dead Hang. If you drop, rest will be reduced by 2:00 before second round
Rest 5:00, repeat
Then:
Cool Down

 

 

STRENGTH
Banded Glute Warm Up
Then:
5×8 Back Squat, climbing
Then:
5 Sets
5x BB RDLs, climbing +
5 Strict T2B (10 K2C)
Then:
10-9-8-7-6-5-4-3-2-1
Speed Skaters/Crossover Lunge/Rev Lunge (Each Side)
KettleBell Swings – Should be heavy, ideally 70/53
Then:
Cool down

 

 

 

CROSSFIT
Skill:
2×3 Skin-the-Cats
Elite: 30 reps in minimal sets rest as needed between sets
Rx: 10-15 reps
Amateur: Ring taps and Dips 4x ME sets
Then:
Oly/Strength:
5x 3-position snatch:
High-Hang
Above the knee
Floor (sassy folks floating above ground)
Then:
Met Con: 10 min AMRAP (in teams of 2), “you go, I go style”
15 cal- any machine
10 bar facing burpees
10 Thrusters
P1 does 15 cals P2 does burpees P1 does thrusters P2 does cals, etc.

 

 

PHOTOS

Keep your eye on the prize. If you can see it you can be it.