6.20.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 10
Even: 20x Split Jumps
Odd: 2x (15′ Strict Forward Bear Crawl + 15′ Rev Strict Bear Crawl)
Then:
EMOM x 24
1. 10x Whipsmash
2. 15x Wall Ball (20/14)
3. 40s FLR in Rings
4. 30x Box Step-Up Hops (24/20)
Then:
Cool Down with KB Windmills

 

 

 

STRENGTH
Banded Glute Walks
Then:
Sumo Deadlift Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase the load as reps decrease
This should take the entire 45 minutes
Then:
Cool Down

 

 

CROSSFIT
6x (3 each) Single-Leg Squat-to-Pistol drill
Between sets do 30s Hollow-Body Hold
3 sets
Then:
Clean and Jerk warm-up
Then:
4×5 TnG Clean and Jerks
Drop final load by 10% and do a 5th M.E. set
Then:
In teams of two…
200x DUBs +
50x DB Snatch +
50x DB Burpee/Box Overs +
50x DB Snatch +
200x DUBs
OR
Solo Player…
100x DUBs +
25x DB Snatch +
25x DB Burpee/Box Overs +
25x DB Snatch +
100x DUBs
Then:
Cool Down

 

 

PHOTOS
N/A