6.18.18 Training Sessions (3)

 

GENERAL FITNESS
0:00 – 5:00 – 1000m Row, 900m Ski or 40/30 Calorie Assault Bike
5:00 – 10:00 – 80x KBS @ 70/50. EMOM 5x Burpees
10:00 – 15:00 – 500m Run
15:00 – 20:00 – 40x Squats + 30x Push-ups + 15x Pull-ups
20:00 – 25:00 – 3 rounds of 15x Ab Mat Sit-ups + 20x Mountain Climbers
25:00 – 30:00 – 1000m Row, 900m Ski or 40/30 Calorie Assault Bike
Then:
Cool Down with Side Planks

 

 

STRENGTH
5×3 Paused (2s) Back Squats*, climbing
Then, with your final load…
Do a M.E. Back Squat set (no pause)
*do what is necessary to ensure athlete can achieve a good bottom position (i.e. elevate heels, goblet squats, etc.)
Then:
3×10 BB RDLs, climbing
Then:
8x (each) KB Bottoms-up Press, AHAP +
12x Fat-DB Hammer Curls, AHAP
3 sets
Then:
Cool Down

 

 

CROSSFIT
Snatch Warm-up
Then:
4×5 Power Snatch, climbing
Drop final load 10% and do a 5th M.E. set
Then:
12-9-6
Squat Cleans +
Ring Muscle-ups
Between each round run 400m
Then:
Cool Down

 

 

PHOTOS