4.9.18 Training Sessions (3)

 

GENERAL FITNESS
Coach Guided Warm-up (in place):
Jog 250m
20x German Arm Swings
10x Leg Swings, 4 ways
5/5 Quad Stretch and Reach
5x Monkey Squats
3x Hip Mobility Series each, in place (Spider + Twist + Cossack Squat)
10x Band Tears
5/5 Dislocates
10x Goblet Squats
10x KBS
2x (5x Push-ups + 10x Split Jumps)
A few seconds of hanging
Then:
“CV Primer”
20x 2-ct Mountain Climbers +
10x DB Curtis P’s (30/20) +
1:00 OH Plate Hold @ 45/35
4 rounds
Then:
10x HR Push-ups + 10x Split Jumps + 3x Dead Hang Pull-ups +
20x HR Push-ups + 20x Split Jumps + 6x Dead Hang Pull-ups +
30x HR Push-ups + 30x Split Jumps  + 9x Dead Hang Pull-ups +
40x HR Push-ups + 40x Split Jumps + 12x Dead Hang Pull-ups +
50x HR Push-ups + 50x Split Jumps+ 15x Dead Hang Pull-ups*
*Double reps for Ring Rows
Continue to climb until class is over…
Then:
Cool Down

 

 

 

STRENGTH
In your two chosen lifts:
1×85%
1×90%
1×5%
2x2x92.5%
AMRAP x 92.5%

 

 

CROSSFIT
Skill::
3 rounds:
21-15-9 HSPU
5/ arm SA OHS
Skill:
Power Snatch + Snatch Balance + 2 OHS
Met Con:
“HELEN”
3 rft:
400m run- to garbage can and back
21 KBS 50/35
12 Pull Ups

 

 

PHOTOS
N/A