4.11.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
E3MOM x 4
15m Burpee / Broad Jumps +
15m Reverse Frog Hop +
15m Walking Lunges +
15m Reverse Bear Crawl
OR
E2MOM x 5
15m Burpee / Broad Jumps +
15m Reverse Frog Hop +
15m Walking Lunges +
15m Reverse Bear Crawl
Then:
30s HARD (Row/Ski/Bike) + 90s “Rest”
During “rest” perform the following:
Round 1:  12x Alt. Bulgarian Bag Halos
Round 2: 16x Reverse Goblet Lunge (53/35)
Round 3: 6-8x Burpee/Pull-ups
Round 4: 30s L-Sit
This is one set, do 3
Then:
Cool Down

 

 

STRENGTH
2 Rounds
10 Push Ups
10 Cuban Press
-then-
5×6 Bench Press, climbing
Between each set do a 20s Bent-Arm hang from Pull-up bar
Dips
10-9-8-7-6
8 BB Bent Over Rows
(10 dips, 8 BOR, 9 dips, 8 BOR, 7 Dips etc.)
-then-
Few rounds or until arms fall off
10 DB Curls (each arm)
10 Ring Rows
Then:
Cool Down

 

 

CROSSFIT
Elite – 300x DUBs. Each drop = 150m Run
Rx – 200x DUBs. Each drop = 150m Run
Amateur – 100x DUBs, no penalty
Then:
Clean and Jerk Warm-up
Then:
5×3 Bear Complex, climbing
Then:
2:00 on/1:00 off, 5 rounds:
5x Heavy Deadlift @ 315/215 +
10x Box Jumps +
M.E. Wall Ball in the time remaining
Then:
Cool Down

 

 

PHOTOS