11.15.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
Quick “Death By” Burpees
0:00 – 1x Burpee
0:30 – 2x Burpee
1:00 – 3x Burpee
Continue to add one Burpee every 30s for 5 minutes
Then:
10x DB Squat Clean + 5x DB Strict Press, AHAP (Strict press is limiting lift)
Rest 60s
Max reps Split Jumps + Max reps Clap Push-ups (sub standard push-up if necessary)
Rest 60s
10-12x Garhammer Raises (slow eccentric)
Then:
20x Alternating Sledgehammer Strikes
Rest 60s
3 rounds
Then:
3×20 Reverse Snow Angels, add small plates if possible

 

 

STRENGTH
T-Spine Mobility
Then:
3×8 SA KB OHS
Then:
Bench Press + Pull-ups
8-7-6-5-4-3-2-1
Bench Press load is climbing
Then:
8x BB Bent-Over Rows +
8x DB Arnold Presses seated on Bench
3 sets
Then:
16x DB Raises (alternating between front raise and lateral raise) +
16x Alt. DB Hammer Curls
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
Handstand Conditioning:
4 rounds, FOR QUALITY
Elite: 10s HS Hold + 5x Strict HSPU + 5x Kipping HSPU + 10s Hold
Rx: 10s HS Hold + 3x Strict HSPU + 3x Kipping HPSU + 10s Hold
Amateur: 3-5x Kipping HSPU + 10-20s HS Hold
Then:
Clean warm-up
Then:
5×3 Clean + 1 Jerk, climbing
Then:
5-4-3-2-1
Bear Complexes @ 155/105
10x Burpee/Bar Hops between sets

 

 

PHOTOS
N/A