12.2.17 Training Sessions (4)

 

GENERAL FITNESS
3x (1-3) Strict Pull-up Ladders (teams of 2-3)
Then:
DB Mountain
5-10-15-10-5
DB Clean +
Front Squat +
Push Press
Men @ 2×30, Females @ 2×20
Then:
P1 12x KB Deads, AHAP + 30m Carry
P2 Wall Sit for the duration of P1’s turn
P3 Rest
12′ AMRAP
Then:
Cool Down with Side Plank Breathing Ladder

 

 

STRENGTH
In teams of two…
500m Sandbag and KB Ruck, switch as needed (this is a warm-up)
Then:
Fat DB Man-Maker Strength Ladder
10 reps @ 2×30
8 reps @ 2×40
6 reps @ 2×50
4 reps @ 2×55
2×2 reps @ 2×70
20′ cap
Then:
3×100′ Reverse Sled Drags, climbing

 

 

 

CROSSFIT
Warm-up
Then:
Ring Dips
Elite: 30 Strict
Rx: 20 Strict
Amateur: 10 Strict
Then:
150m Run +
10x C2B Pull-ups +
10 Calories , any machine +
10x OHS @ 115/75
5 rounds
Then:
Cool down with 10-Minute Static Hold Circuit:
20s Bent-Arm Hang +
20s Hollow Hold +
20-30s Rest
Then:
Actual Cool Down

 

 

 

WEIGHTLIFTING
Clean Warm-up
Then:
Power Clean + 2x Push Press + Hang Squat Clean + Split Jerk, 15-20′
Then:
Halting Clean Deadlifts
3-3-3-3, climbing
Then:
BTN Push Press
4-4-4-4, climbing
Then:
Cool Down

 

 

PHOTOS

Such a fun Primal kids.