11.6.17 Training Sessions

 

 

GENERAL FITNESS
Group Warm-up:
250m Jog
10x Balancing Leg Swings
5/5 Quad Stretch and Reach
7x Monkey Squats
4x Table walk through to Push-up
15m Lunge + Hip Hinge Stretch
3×10 KBS, climbing
2×3 Burpee/Tuck Jumps
Then:
“CV Primer”
EMOM x 10
15m Burpee/Broad Jump
Then:
500m Row/Ski Erg or 30/20 Calorie Air Assault Bike +
20x HR Push-ups +
30x KBS @ 55/40+
250m Run
20′ AMRAP
Then:
3×30 Partner Plank Claps to cool down
The goal is to maintain rigid body position without shifting too much for clap

 

 

 

STRENGTH, Week 9
In your two chosen lifts:
6×75%
8×70%
6×75%
8×80%
6×75%
AMRAPx85%

 

 

CROSSFIT
“CV Primer”
EMOM x 15
1. M.E. Ring Muscle-up or 10x Ring Taps
2. 5-7 Burpee/Box Jumps
3. 30s Toes-n-Nose Handstand Hold
Then:
OLY
4×5 TnG Power Snatch, climbing
Reduce load 10-15% and do M.E. on 5th set
Then:
Conditioning:
Elite – 250 DUBs
Rx – 125 DUBs
Amateur – 4x (1 minute M.E. DUBs + 150m Jog)
Each break run 150m (short lap)
Then:
Cool Down

 

 

PHOTOS

Black Friday Couple’s Pack released.