6.1.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
1-10 Partner Box Jump Ladder (24″/20″)
Then:
EMOM x 24
1. Calories (any machine), Elite x 15, Rx x 12, Amateur x 10
2. Burpees (Elite x 12, Rx x 10, Amateur x 8
3. 10x DB Hang Clean and Press (50/35)
4. 40s Bent-Body Hollow
Then:
McGill Rolls (1 min side plank left + 1 min prone plank + 1 min side plank right = 1 set)
Rest, repeat once
Then:
Cool Down

 

 

STRENGTH
2 rounds
10x DB Cuban Press
20x Reverse Snow Angels
Then:
5×8 BB Strict Press, climbing
Between sets accumulate a 30s L-Sit
Then:
3×10 (each) DB Curl and Press, AHAP
Then:
3×1:00 Supinated-Grip Dead Hang. Every 10s perform a Strict Chin-up
Rest 2:00 between sets
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk Warm-up
Then:
Clean Progression
5×75%
3×80%
2×2@85%
Then:
“CF Total” (1RM Back Squat, DL and Strict Press)
Then:
Cool Down

 

 

PHOTOS

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