11.8.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Partner Suicides Outside
5-10-15-20m
5 sets each athlete
Then:
10x BB Biceps Curls +
10x BB Bent-Over Rows +
10x BB Strict Press +
20s All-Out Batteropes +
50s Rest
4 sets
Then:
20x Reverse Snow Angels +
30/30 Side Plank +
30m One-Arm HEAVY KB Bottoms-up Carry
2-3 sets, depending on time.
Then:
Cool Down

 

 

 

STRENGTH
Banded Glute Warm-up
Then:
Deadlifts
6-6-4-4-2-2
Each set should be something heavy, not necessarily a max
Then:
10-9-8-7-6-5-4-3-2-1
Bulgarian Split Squats
Add weight only if you can
Then:
Accumulate 3-minute Plate Pinch
every drop = 15x Sit-ups or Hollow-Body Rocks
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 8
Even: 10x Pistols
Odd: 7x Strict HSPUs
Then:
Clean and Jerk Warm-up
Then:
Clean Complex:
High Hang Clean +
Above Knee Clean +
Floor Clean +
Push Press +
Push Jerk +
Split Jerk
4-5 sets, climbing
Then:
Conditioning:
1-10 T2B Ladder
Between each rung perform 3x Squat Cleans*
Elite – 225/175
Rx – 185/125
Amateur – 135/95
Then:
Cool Down

 

 

PHOTOS