6.11.18 Training Sessions (3)

 

GENERAL FITNESS
“Core Primer”
4x30s Toes-n-Nose Handstand Hold
Alternate turns in teams of 2-3
Then:
EMOM x 30
1. 12x DB Thrusters (50/30)
2. 8x Bastards (Burpee + Tuck Jump)
3. 14x Goblet Reverse Lunge (53/35)
4. 15/12 Calories any machine
5. Rest
Then:
Cool Down

 

 

STRENGTH
3×8 (4 each) Alternating Strict Box Step-ups
No assistance from trail leg
Then:
4×10 DB Cyclist Squats (elevate feet onto a 45# comp plate), climbing
Between each set perform 20x Explosive Box Step-up Hops (24/20)
Then:
Static Hold Circuit:
Against a 10 minute clock alternate between the following holds:
1. KB Rack Hold @ 1/2 BW (i.e. if you weigh 200, hold 2×50#)
2. Dead Hang from Pull-up Bar
3. KB Wall Sit, also at 1/2 BW (hold KBs by side)
Then:
Cool Down with 80x Sit-ups (every stop do 10x Push-ups)

 

 

 

CROSSFIT
Snatch Warm-up
Then:
From rack…
Snatch Balance + OHS, 15′
Then:
EMOM x 12
1. M.E. Power Snatch (95/65)
2. 12x Box Jumps
Then:
Cool Down

 

 

PHOTOS