1.24.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
Elite: 15m Burpee/Broad Jumps
Rx: 10m Burpee/Broad Jumps
Goal = sub 30s each round
Then:
400′ Prowler Sprints (high handle down, low handle back). Males@ 2×25, Females empty
Rest 60s
6x (3/3) Alt. KB TGUs, AHAP
Rest 60s
24x (12/12) “Awkward” Walking Lunges (Sandbag on one shoulder, KB in opposite hand)
Rest 60s
5-8x Strict T2B + 20x Prone H2H Plate Pushes
Rest 60s
3 rounds
Then:
Cool Down

 

 

 

STRENGTH
3×8 Cuban Press
Then:
Work up to a challenging 8 rep Strict Press
Then, with that load…
8x Strict Press +
M.E. DB Bent-Over Rows to TECHNICAL FAILURE (goal is 20 reps)
Do as many sets as it takes to complete 100 Bent-Over Rows
Then:
10x DB Floor Press +
10x DB Windmill Curls +
10x Strict Push-ups +
10x Hammer Curls
3 sets
Then:
2×15 Seated DB External Rotations

 

 

 

CROSSFIT
Skill: HS Walks, 10′ cap
Elite: 10x Pistols + 10m HS Walk (add 10m each set until time expires)
Rx: 4x15m Assisted HS Walks + 10x Pistols (scale as needed)
Amateur: 5x Free Standing Kick-ups + 10x Shoulder Taps + 10x Candlestick to Rolling Pistol
Then:
Clean and Jerk warm-up
Then:
Clean and Jerk
2@60%
2@70%
3×3@75%
Then:
3 rounds for time
400m Run (big loop + small loop) +
50x Squats
*Add a vest is you want
Then:
Cool Down

 

 

PHOTOS
N/A