12.6.17 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
8 minutes of alternating Empty Prowler Sprints (high handles down, low handles back)
3 player rotation
Then:
10x Dips @ 4010 tempo (use rings if advanced enough)
Rest 60s
15x Sandbag Bear-Hug Squats, AHAP
Rest 60s
6/6x Fat DB “DeadRows” (RDL + Bent-Over Row = 1 rep)
Rest 60s
12-15x Prisoner Ab-Mat Sit-ups (i.e hands behind the head, no momentum)
Rest 60s
3 sets
Then:
Cool Down

 

 

STRENGTH
Glute warm-up
Then:
6×2 Deadlifts, climbing to a 2RM
Then:
10x BB Pendlay Rows +
10x KB Good Mornings
4 sets
Then:
6/6 Lateral Box Step-ups +
10x Supermans +
20x Glute Marches
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
3xM.E. T2B
Rest exactly 90s between sets
Then:
Clean and Jerk Warm-up
Then:
0-2 mins: 5x Squat Cleans + 1x STO
2-4 mins: 4x Squat Cleans + 2x STO
4-6 mins: 3x Squat Cleans + 3x STO
6-8 mins: 2x Squat Cleans + 2x STO
8 minutes: 1x Squat Cleans + 1x STO
Then:
In teams of 3-4, 10 minutes of Prowler Sprints
Men @ 2×45#, Women @ 2×25#
Then:
Cool Down

 

 

 

PHOTOS