1.10.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10-1 Explosive Box Step-up Ladder @ 24/20
10x Left + 10x Right
9x Left + 9x Right, etc.
Then:
30x KB Suitcase Lunge (switch hands at 15m), AHAP + 20x Skater Jumps
Rest 60s
16x Alternating Bulgarian Bag Halos + 12x Jumps Squats (bag on back)
Rest 60s
15/10 Calorie Assault Bike + 6x Sandbag over Yoke (chest height)
Rest 60s
15x Ab Mat Sit-ups + 30s FLR in Rings
Rest 60s
3 sets
Then:
Cool Down

 

 

STRENGTH
3×10 Cuban Press with weighted dowel rod
Then:
5×5 Strict Press, across
Between sets do 10x (5/5) DB Renegade Rows
Then:
5x Weighted Dips +
8x BB Bent-Over Rows
3 sets
Then:
6/6 One-Arm Half-Kneeling KB Strict Press (6 reps on same side as bent leg and 6 reps on opposite side of bent leg, then switch)
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
Skill: Ring Muscle-ups
Elite: 30/20 RMUs. Every break do 30 casual Double-Unders
Rx: 10 total RMUs
Amateur: 3 rounds of 5x Transitions + 5x Ring Dips + 5x Ring Taps
Then:
Clean and Jerk warm-up
Then:
Clean and Jerk
3@60%
3@70%
2@75%
1@80%
1@85%
Then:
12′ AMRAP
10x DB CJ @ 2×53/30 +
25x UB Wall Ball

If you break on Wall Ball perform 8x Burpees for each infraction after completion of Wall Ball
Then:
Cool Down

 

 

PHOTOS