7.27.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
20x Split Jumps +
10m For. Bear Crawl +
5x Burpee +
10m Rev. Bear Crawl
Rest while partner goes
4 rounds each
Then:
Against a 30 minute clock…
“Buy-in” 400m Run
Right into…
21-18-15-12-9-6-3
KB/DB Thrusters (35/20) + Box Jumps (24/20″)
Right into…
15-12-9-6-3
KB Deadlifts (70/53) + Burpees over the KBs
Right into…
9-6-3
Wall Walks + Strict C2B Pull-ups
Right into…
AMRAP calories in time remaining (any machine, first come first serve)

 

 

STRENGTH
2×5 Weighted Dislocates @ 5050 tempo (5-10#)
Then:
One-Arm KB Strict Press:
10 reps each, light
8 reps each, AHAP
6 reps each, AHAP
4 reps each, AHAP
Rest plenty between sets
Then:
DB Complex
Biceps Curls +
Upright Row / Hi-Pull +
Bent-Over Row +
Thruster +
Lateral Lunge +
Renegade Row
Set 1: 3 rounds of 6 reps each, AHAP
Set 2: 3 rounds of 4 reps each, AHAP
Set 3: 4 rounds of 2 reps each, AHAP
Rest plenty between sets
Then:
20x BB Grip Roll-ups +
12x (6/6) Alt. Claw-Pinch DB Step-ups @ 12″ (the box is kept short, as the step-up is only intended to create movement of the DBs)
3-4 sets
Then:
Cool Down

 

 

CROSSFIT
In teams of two…
40′ AMRAP
1000m Row +
10 rounds of DT, alternating rounds with your partner +
1000m Row +
100x Thrusters +
1000m Row +
60x Pull-ups +
1000m Row +
400x DUBs
Then:
Fall Down

 

 

PHOTOS