6.22.18 Training Sessions (3)

 

GENERAL FITNESS
In teams of three…
8000m Ski or Row
Each player spends 45-60s on machine
Each exchange alternate between the following movements:
1. 6x DB Curtis P’s (30/20)
2. 5x Burpee/Pull-ups or 7x Target Burpees
3. 12x Ab Mat Sit-ups
Then:
Cool Down with 3x30s Pigeon Stretch and Deep Breathing exercises.

 

 

 

STRENGTH
3×10 (each) KB Cross-over Deadlifts
Then:
E2MOM x 16 (4 rounds)
0-2: 12x Deadlifts, AHAP + 6x Strict Pull-ups
2-4: 12x DB Strict Press, AHAP + 10x Strict Deficit Push-ups (hands on DBs)
Rest fully
Then:
Athlete needs one very heavy KB and another lighter KB (approx. 1/2 the weight of heavy bell)
30s KB Awkward Hold, each side
Awkward Hold = Heavy Farmer’s Hold in one hand, and Lighter OH hold in the other hand.
3 sets
Rest as needed
Then:
Cool Down

 

 

CROSSFIT
250m KB/DB Farmer’s Carry. Every drop = 5x Burpees +
40x Wall Ball +
50x DUBs +
150m Farmer’s Carry +
30x Wall Ball +
50x DUBs +
250m Farmer’s Carry +
20x Wall Ball +
50x DUBs +
150m Farmer’s Carry +
10x Wall Ball +
50x DUBs
All for time
Then:
Cool Down

 

 

PHOTOS
N/A