1.17.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 5-7x Burpee/Pull-ups
2. 10/8 Calorie Ski Erg
Then:
16x OH Plate Lunge + 5x Super-Strict T2B
Rest 30s
12x KB Clean + STRICT Press, AHAP
Rest 30s
12x KB Halo/Goblet Squat Combo, AHAP + 16x (8/8) KB Figure 8’s, same bell
Rest 30s
30/30 Side Plank + 20x Reverse Snow Angels
Rest 30s
3 rounds
Then:
Cool Down

 

 

STRENGTH
Banded Glute warm-up
Then:
5x “Tempo” Deadlifts @ 70% (3 sec up, 3 sec pause, 3 sec down)
4 sets
Then:
10x BB Reverse Lunge +
10x KB RDL
4 sets
Then:
15x Sandbag Squats, AHAP
15x Jumping Squats
3 sets

 

 

 

CROSSFIT
HSPUs
Elite: 4×12, deficit as low as possible
Rx: 4×12 for speed at floor level
Amateur: get to 30 in as few sets as possible
Then:
Clean and Jerk warm-up
Then:
Clean and Jerks
2@60%
2@70%
1@75%
1@85%
1@87%
Then:
10′ AMRAP
3x RMU +
12x Pistols +
10x DB Thrusters @ 50/30
Then:
Cool Down

 

 

PHOTOS