4.4.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10/7 Calorie Assaut Bike Sprint +
10x Explosive Whip Smash +
60s Rest
7 rounds
Then:
20x KB Farmer’s Lunge + One-Leg Balance + One-Leg Deadlift, slow
Rest 30s
40-60s Toes-n-Nose Handstand Hold against wall
Rest 30s
12-15x Hanging Medicine Ball Leg Curls, AHAP
Rest 30s
6x (each way) Hollow Body Roll to Superman
Rest 30s
3 sets
Then:
Cool Down

 

 

STRENGTH
Glute activation
Then:
Build to a heavy 5 rep Deadlift
Then, with that load…
EMOM x 10
2x Deadlifts
Then:
10x KB/BB Front Rack Reverse Lunges (5/5)
Between each set do 5x High Box Jumps
Rest as needed between sets
Then:
20x Hollow-Body Rocks +
20x Supermans
2-3 sets, depending on time
Then:
Cool Down

 

 

CROSSFIT
Practice Free Handstands
Then:
Clean and Jerk warm-up
Then:
E2MOM x 20
0-2: 3 Cleans
2-4: 3 Cleans
4-6: 3 Cleans
6-8: 2 Cleans
8-10: 2 Cleans
10-12: 2 Cleans
12-14: 2 Cleans
14-16: Clean + FS
16-18: Clean + FS
18-20: Clean + FS
Then:
“Jackie”
1000m Row +
50x Thruster @ 50 +
30x Pull-ups
Then:
Cool Down

 

 

PHOTOS
N/A