11.27.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
250m Jog
2×5 Band Tears
2×5 Dislocates
Then:
12x Iron Cross Kicks
10x Tuck to Straddle
2×5 Tables
10x Cat-Camels
20x Supermans
12x Scorpion Kicks
15m Lunge + Hip Hinge Stretch
10x Squats
10x Jump Squats
2×5 Strict Pull-ups
Then:
WORKOUT
KB Mountain, still sort of warming-up…
5-10-15-10-5
KBS + Goblet Squat + Strict Push-up
Males @ 40-45, Females @ 30-35
Then:
EMOM x 24
1. 12/10 Calories, any machine
2. 15x KB Deads, AHAP
3. 200′ Prowler Sprints (high handles down, low handles back) @ 2×45/25
4. Rest
Then:
250m walk to cool down

 

 

STRENGTH
In your two chosen lifts…
2×5@85%
2×4@87.5%
2×3@90%
Then:
Cool Down

 

 

CROSSFIT
Skill: Pull-up Conditioning, 10 minute cap
Elite – 100 reps
Rx – 75 reps
Amateur – 40??
Then:
Every break do 20s Toes-n-Nose Handstand Hold
Then:
OLY:
Snatch Warm-up
Then:
Power Snatch + OHS + Hang Snatch + OHS + Full Snatch
4 sets, climbing
Then:
1:00 each
Box Jumps @ 24/20
Burpee/Plate Hops
Wall Balls
AKBS @ 70/53
Double-Unders
Rest
4 rounds
Then:
Cool Down

 

 

PHOTOS

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