12.11.17 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
Jog a lap
2×5 Band Tears
2×5 Dislocates
20x Supermans
12x Iron Cross Kicks
2×5 Tables
15m Lunge + Hip Hinge
3×5 KBS/Goblet Squat, climbing
2×5 Tuck Jump
Then:
“CV Primer”
EMOM x 10
Elite: 15m Burpee/Broad Jump + 15m Walk Back
Others: 10m Burpee/Broad Jump + 10m Walk Back
Then:
EMOM x 30
1. 15x KB Deads, AHAP
2. 12x Box Jumps @ 24/20 (do step-ups if necessary)
3. 15-20x Push-ups
Then:
Foam Roll

 

 

STRENGTH, Deload Week
In your two chosen lifts:
5×5 @ 60%

 

 

CROSSFIT
Ring Dips
Elite: 5×10
Rx: 4×8
Amateur: 30 total
Then:
Snatch Complex
Then:
5×1 Snatch + Hang Snatch (15-20 minutes)
Then:
3 rounds each (“You go, I go”):
15/12 Calorie Row
15x T2B
10x Box Jump-Overs @ 24/20
Then:
Cool Down

 

 

PHOTOS