1.22.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10 minutes of alternating 60m Sprints (curb to curb)
Rest while partner goes

0:00 – 10:00
3 rounds
21 Calorie Row
15x Ab Mat Sit-ups
9x Burpees

10:00 – 20:00
3 rounds
21 KBS @ 70/53
15 Calorie Assault Bike
9x Strict Pull-ups

20:00 – 30:00
21x HR Push-ups
15 Calorie Ski Erg
9x Box Jump-Overs @ 24/20

 

 

 

STRENGTH
Glute Activation
Then:
5×3 Deadlifts, climbing
Then:
10x Double KBS, AHAP +
30s KB Rack Hold, same load
4 sets
Then:
5×5 Box Jumps for height (focus on explosive, single efforts)

 

 

 

CROSSFIT
Pull-up Conditioning:
UB sets
Elite: 6-9-12-15-18-21-18-21-15-9
Rx: 21-18-15-12-9-6
Amateur: 3-6-9-6-3-6-9 or practice
Then:
Snatch Complex
Then:
Full Snatch
2@60%
2@70%
3×3@75%
Then:
1:00 each with a continuous running clock:
3 rounds
Box Jumps @ 24/20
Burpee/Bar Hops
S2OH @ 95/65
KBS @ 53/35
Rest
Then:
Cool Down

 

 

PHOTOS