10.11.17 Training Sessions (3)

 

GENERAL FITNESS
3x(5m-10m-15m) Bear Crawl Suicide to “warm-up”
Rest while partner goes
Then:
6-8x DB Curtis P’s
Rest 45-60s
40s Battlerope “Up-Downs”
Rest 45-60s
12-15x Sandbag Squats (work to get in between the hips and stay absolutely upright)
Rest 45-60s
45s Assault Bike Sprint
Rest 45-60s
3-4 rounds
Then:
Cool Down

 

 

 

STRENGTH
Glute Activation “warm-up”
-then-
Back Squat
5×4 Climbing
-then-
Reduce load by 10-15%
Accumulate 3 mins in a Front Rack Hold
-then-
3 Sets
12 Box step ups (can add weight) (6/6)
12 Split squats (6/6) (lunge stance, but no step each rep)
Then:
Cool Down

 

 

 

CROSSFIT
“CV Primer”
EMOM x 12
Even: 5-7 HSPUs
Odd: 40x DUBsOLY:
Clean warm-up
Then:
EMOM x 12
3 Clusters (Clean + Thrusters) @ 155/105
Conditioning:
12′ AMRAP
16x DB/KB Reverse Lunges +
8x DB/KB Clean and Jerks +
5x BMUs
Then:
Cool Down
PHOTOS

Corinne at the top of her dip.