6.9.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
1-2-3-4-5-4-3-2-1
Reverse Burpee Relay, teams of two
Then:
P1 15x Wall Ball (20/14)
P2 Dead Hang for duration of Wall Ball
8′ AMRAP
Rest 3 minutes
Then:
P1 200′ Prowler sprint (empty)
P2 Rest
8′ AMRAP
Then:
P1 14x Alt. DB Snatch (50/30)
P2 FLR for duration of Snatch
8′ AMRAP
Then:
Cool Down

 

 

STRONGMAN
“Core Primer”
4×50′ Walking KB Bottoms-up Press, climbing to AHAP
Then:
Clean Medley, 5 reps each:
Sandbag (150/100)
2xKB (70/40)
Axle (115/75)
Move from one object to the next
3-4 rounds
Then:
3x Fat-Grip Pull-ups +
20x BB Grip Roll-ups (65/45) +
40s DB Claw Pinch, AHAP
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
4 rounds FOR QUALITY:
3x Pull-up/Pull-over +
10s Full Bridge +
10x Alternating Pistols
Then:
Clean and Jerk Warm-up
Then:
Every 90s for 7 rounds:
5x TnG Power Cleans + 3x Front Squats + 2x Push/Split Jerk
Males use 135, Females 95
Then:
21-15-9
Deadlift (275/185) + Box Jumps (30/24)
Then:
Cool Down

 

 

PHOTOS

Congratulations to each of our GP Games champions.