6.8.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
150x KBS (70/53)
EMOM x 12x Split Jumps
12′ Cap
Then:
E4MOM
400m Run +
10x Burpee/Pull-ups +
M.E. BW Walking Lunges
5 rounds (20 minutes)
Record total lunges
Then:
Cool Down with 2x (1-5) Strict T2B Ladders

 

 

 

STRENGTH
30s (each) Box Stretch + T-Spine Mobility +
8x DB SOTS Press
3 sets
Then:
Back Squat Wave
2x (7-5-3)
Be conservative on first wave, then more aggressive on second.
Rest plenty between sets
Then:
3×10 Deficit RDLs @ 5010 tempo, climbing (elevate feet onto 55# plate)
Then:
4x (30/30) Jump Squats, goal = 20+ jumps per interval
Rest 2:00
4x (30/30) Cyclical DB Shoulder Press (20/10). Sync with breathing. Exhale on press, inhale on lowering.
Then:
Cool Down

 

 

CROSSFIT
12′ Stations:
1. 1000m Row for time. Rest as little as needed. 1000m Row for time. Record both times.
2. AMRAP: 20x Alt. DB Snatches + 50′ Walking One-Arm OH Lunge
3. AMRAP: 25x Sit-ups + 15x Strict HSPUs
Then:
Cool Down

 

 

PHOTOS
N/A