7.30.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
In teams of two…
Athletes select three KBs at ascending weights (i.e. 40, 53, 70)
15x KBS @ 40 + 20m Sprint with KB
12x KBS @ 53 + 20m Sprint with KB
9x KBS @ 70 + 20m Sprint with KB
Rest while partner goes
3 sets each
Then:
EMOM x 8: 5x DB Squat Cleans (50/35) + Burpees (Elite – 8 reps, Pro – 6 reps, Amateur – 5 reps)
Rest 2:00
EMOM x 8: 12/10 Calorie Row
Rest 2:00
EMOM x 8: Wall Ball (Elite – 15 reps, Pro – 12 reps, Amateur – 10 reps)
Then:
Cool Down

 

 

STRENGTH
50x Alternating Supermans
Monster Walks
Then:
Work up to a challenging 5-rep Conventional Deadlift (3-4 sets)
Then:
5-3-1 Deadlift Waves
Set 1: 5 reps
Set 2: 3 reps
Set 3: 1 rep
Set 4: 5 reps
Set 5: 3 reps
Set 6: 1 rep
Rest plenty between sets
Then:
Work up to the heaviest KB you can do the following complex with on each side:
One-Arm Deadlift +
One Arm Bent-Over Row +
One Arm Clean +
One Arm Thruster
Switch, repeat
Once you establish a challenging load, do 5 sets
Then:
Cool Down Reverse Hypers on Bench

 

 

CROSSFIT
5x(30/30) DUBs
Then:
Snatch Complex
Then:
Snatch
2×60%
2×70%
1×80%
2x1x80%
Then:
Males @ 135-155, Females @ 95-115
8x Deadlifts + 7x Clean + 6x Snatches
8x Pull-ups + 7x C2B + 6x BMUs
6x Deadlifts + 5x Cleans + 4x Snatches
6x Pull-ups + 5x C2B + 4x BMUs
4x DL + 3x Cleans + 2x Snatches
4x Pull-ups + 3x C2B + 2x BMUs
For time, 15′ cap
Then:
Cool Down

 

 

PHOTOS