6.27.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10 minutes of 120m sprints outside
Rest while partner goes
Then:
150m Farmer’s Carry (DB or KB)
10x TGUs, AHAP +
20x Box Jumps @ 30/24 +
30x Sit-ups +
40x KBS @ 70/53 +
50x Mountain Climbers
30′ AMRAP
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility + Deadbug (core primer)
Then:
“Shoulder Primer”
DB Strict Press + OH Hold
5-4-3-2-1 + 10s OH Hold each rung
Do 5 reps + 10s hold
Do 4 reps + 10s hold
Do 3 reps + 10s hold
Do 2 reps + 10s hold
Do 1 rep + 10s hold
This is one set, rest and repeat
Keep DBs light and focus on good position
Then:
Work up to a heavy 5-rep Strict Press in 3-4 sets
Then with that load…
M.E. Strict Press + 2-4x Push Press
Between each set do 30s Arch Body Rocks
3 sets
Then:
4×10 Seated Two-DB French Press, AHAP
Between each set accumulate a 30s L-Sit
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
5×3 Bear Complex, climbing
Then:
21-15-9
Thrusters (95/65) +
Burpee/Bar Hops
Then:
Cool Down

 

 

PHOTOS
N/A