8.8.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10x KBS + 1x Wall Walk
30x KBS + 3x Wall Walks
50x KBS + 5x Wall Walks
70x KBS + 7x Wall Walks
90x KBS + 9x Wall Walks
Males use 50-60#, Females use 35-40
Then:
P1 2x (15m Lunge + 15m Bear Crawl)
P2 OH Plate Hold for the duration of Lunge + Crawl
10′ AMRAP
Then:
P1 Burpee/Broad Jumps (Pro x 30m, Amateur x 15m + 15m Walk Back)
P2 KB Goblet Hold for the duration of Burpee/Broad Jumps (70/40)
10′ AMRAP
Then:
Cool Down with 80x Ab Mat Sit-ups, partition as needed.

 

 

STRENGTH
3×12 Banded Glute Bridges
Then:
3×10 Bulgarian Split Squats, elevate back foot onto bench
Then:
1-10 Front Squat Ladder (use BW of possible)
Between each rung do 5x Strict T2B + 30s FLR
Rd 1 looks like 1x Front Squat + 5x Strict T2B + 30s FLR
Rd 2 looks like 2x Front Squat + 5x Strict T2B + 30s FLR, etc.
Then:
4×5 One-Arm, One-Leg KB Strict Press, climbing
Between sets do 12-15x Reverse Hypers on Flat Bench
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
Clean and Jerks
E2MOM x 16
0-2: 3 reps
2-4: 3 reps
4-6: 3 reps
6-8: 2 reps
8-10: 2 reps
10-12: 1 rep
12-14: 1 rep
14-16: 1 rep
Then:
4′ AMRAP + 2:00 Rest x 3
10x Front Squats (135/95)
10x S2OH +
10x Burpee/Lateral Bar Hop
10x T2B
Then:
Cool Down

 

 

PHOTOS