9.27.17 Training Sessions (3)


GENERAL FITNESS
“CV Primer”
60s of 3x Burpees + 30m Sprint + 60s Rest
60s of 3x Burpees + 30m Sprint + 45s Rest
60s of 3x Burpees + 30m Sprint + 30s Rest
60s of 3x Burpees + 30m Sprint + 15s Rest
60s of 3x Burpees + 30m Sprint
Then:
In teams of three…
1200m Team Ruck (P1 OH Plate Hold @ 45/25, P2 Sandbag behind head, P3 Rest. Rotate as you see fit)
Then:
KB Farmer’s Carry + Dead Hang
60m/60s, 60m/45s, 60m/30s, 60m/15s, 60m/60s
Then:
Cool Down

 

 

 

STRENGTH
Glute Activation
Then:
30x Squats with a 10s hold on reps 10, 20, 30
Then:
Back Squats
10-8-6-4-2, climbing
Then:
10x Rev Lunges with KB in right hand
10x KBS
100x Rev Lunge with KB in left hand
10x KBS
3 sets
Then:
20x SL Glute Bridges with foot on a 45/25 rubber plate

 

 

 

CROSSFIT
Skill Warm-up, EMOM x 12
Elite: 1. 15m HS Walk 2. 2x Legless Rope Climb  3. 5x Sandbag Cleans
Rx: 1. 30s Donkey Kicks 2. 2x Rope Climb (1 legless) 3. 5x Sandbag Cleans
Amateur: 1. 20x Shoulder Tap 2. 1-2 Rope Climbs 3. 5x Sandbag Cleans
Then:
Work up to 60% ish
Then:
1-1-1-1-1 Clean and Jerk Clusters
Rest 10-15s between REPS
2 sets
Then:
EMOM x 20
1. 150m Sprint
2. 15x DB Thruster
3. 200′ Prowler, empty
4. Rest
Then:
Cool Down

 

 

 

PHOTOS