11.10.17 Training Sessions (3)

 

GENERAL FITNESS
4x (30/30) Prone Dowel Raises, together as a group
4x (30/30) Mountain Climbers (“rest” in FLR position)
Then:
150x KBS @ 60/45
EMOM x 3 Burpees
Right into…
100x Calories, any machine
E2MOM x 8 Goblet Reverse Lunges (same KB as KBS)
Right into…
50x Box Jumps @ 24/20″
EMOM x 10 DB Push Press @ 2×30/20
Right into…
25x Strict Pull-ups or 50x Ring Rows to standard
Each drop perform 20x Squats
All for time, 30′ time cap
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
4×10 Back Squats, climbing
Rest 2-3 minutes between sets
Then:
Heavy Support Front Squats
4x20s climbing
Then:
4x (20/10) Slideboard Hamstring Curls
Rest while partner goes, repeat once
Then:
Cool Down

 

 

 

CROSSFIT
In teams of two…
3 rounds (45′ cap)
30x Power Cleans @ 155/105 +
70x Wall Balls +
20x Ring Muscle-ups +
1000m Ski +
40x Burpee/Box Jump-Overs @ 24/20 +
250m Sandbag Carry
Then:
Cool Down

 

 

PHOTOS