12.20.17 Training Sessions (2)

 

GENERAL FITNESS
3×30-40s Toes-n-Nose Handstand Hold
Then:
20x Alternating Bulgarian Bag Halos +
30x Alternating Box Set-up Hops @ 24/20″
3 sets, rest 60-90s between sets
Then:
DB Floor Press*, AHAP + Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
The first set of 10 should be challenging.
Then:
3x(12-15) KB Bent-Over Rows, AHAP
Then:
Cool Down

 

 

STRENGTH
3×5 Cuban Press
3×5 Bent-Over Rev Flyes
Then:
Work up to a challenging set of 10 Strict Press
Then, with that weight…
8x Strict Press +
8x Pull-ups (16x Ring Rows)
3 sets
Right into…
6x Strict Press +
6x Pull-ups
3 sets
Right into…
4x Strict Press +
4x Strict Pull-ups
3 sets
Then:
12x Seated DB External Rotation +
12x Scap Push-ups
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
EMOM x 12
Even: 2x Rope Climbs
Odd: 16x DB Snatches
Then:
Clean Warm-up
Then:
E2MOM
0-2: 3x Squat Cleans
2-4: 3x Squat Cleans
4-6: 3x Squat Cleans
6-8: 2x Squat Cleans
8-10: 2x Squat Cleans
10-12: 2x Squat Cleans
12-14: 2x Squat Cleans
14-16: Clean
16-18: Clean
18-20: Clean
Then:
21-15-9
STO @ 115/85 +
Pull-ups OR T2B
Then:
Cool Down

 

 

PHOTOS