1.8.18 Training Sessions (3)

 

GENERAL FITNESS
Warm-up:
250m Jog
10x (4 ways) Balancing Leg Swings
5/5 Quad Stretch and Reach
5x Russian Baby Makers
2×5 Band Tears
2×5 Dislocates
6x Lunge + Spider + Twist
2×5 Wall Squats
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
2×3 Strict, Dead Hang Pull-ups
Then:
Workout:
0:00 – 5:00 – 1000m Row/Ski
5:00 – 10:00 – 80x KBS @ 70/50. EMOM 5x Burpees
10:00 – 15:00 – 500m Run (2 big laps)
15:00 – 20:00 – 2 rounds of 30x Squats + 20x Push-ups + 10x Pull-ups
20:00 – 25:00 – 3 rounds of 20x Ab Mat Sit-ups + 20x Mountain Climbers
25:00 – 30:00 – 1000m Row/Ski (again) for score
Then:
Cool Down with 4x(8/8) One-Arm KB Bottoms-up Press, climbing to AHAP

 

 

 

STRENGTH
3×10 Cuban Press
Then:
4×10 DB Bench Press
Between sets do 5-10 Strict Chin-ups (supinated grip)
Then:
7x BB Curls +
7x BB Bent-Over Rows +
7x BB Strict Press
All without putting the BB down
3 sets
Then:
20x One-Arm KB Hi-Pulls, each (light weight, elbow up and back)
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
Skill: UB T2B set (10 mins)
Elite: 6-9-12-15-18-15-12-9-6
Rx: 3-6-9-12-9-6-3
Amateur: 3-4-5-6-5-4-3
Then:
Snatch Complex
Then:
3@60%
3@70%
2@75%
1@80%
1@85%
Then:
8′ Climb the Ladder (ascending by 3)
Front Squats @ 185/125# + HSPUs

 

 

 

PHOTOS