8.17.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
“Jump-Jump” Burpee warm-up
Play the song “Jump, Jump” from Kriss Kross. Every time you hear the word “jump-jump” or “jump” do a proper Burpee.
Then:
20x DB Curtis Ps (30/20) +
150m One-Arm Farmer’s Carry (53/35), switch arms as needed but try to do equal work +
30x Ab Mat Sit-ups +
150m Plate Gun Carry (45/25)
40x Burpee/Box Jumps (24/20)
150m Run OH Plate Carry (45/25)
50x 2-Ct. Mountain Climbers (L + R = 1 rep)
150m Sprint
35′ AMRAP
Then:
Cool Down

 

 

STRENGTH
“Punch Drunk”
100x KBS (70/53)
90x BB Strict Press (45/35)
80x DB Rev. Lunges (30/20)
70x Strict Push-ups
60x Standing BB Curls (45/35)
50x DB Cyclist Squats (30/20)
40x Bench Reverse Hypers
30x Dips
20x Chin-ups
10x Bench Press @ BW

 

 

CROSSFIT
10-1 TnG Power Clean and Jerk Ladder, start light and work on good cycling rates
Between each round do 5x Strict HSPUs + 5x Strict Pull-ups
Then:
Cool Down

 

 

PHOTOS