8.25.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10 rounds…
100m Row/Ski Sprint or 5 Calorie Assault Bike Sprint +
Even rounds: 10x HEAVY KBS (80-90/53-70)
Odd rounds: 15x Sit-ups
Rest as little as possible between rounds
Then:
15x Wall Ball (20/14) +
1-8 Strict Pull-ups
Rd 1: 15x Wall Ball + 1x Strict Pull-up
Rd 2: 15x Wall Ball + 2x Strict Pull-ups, etc…
Then:
3 rounds…
1:00 KB Rack Hold @ 1/2 BW +
30s L-Hang from Pull-up Bar
Then:
Cool Down

 

 

STRENGTH
KB Complex:
5x KB Push-ups +
4x KB Bent Rows +
3x KB Power Cleans +
2x KB Front Squat +
1x KB Strict Press
Two rounds = 1 set
Do 3 sets climbing to AHAP
Then:
Establish a 10-rep “Floating” Axle Deadlift
Then, with that load…
10x Floating Axle Deadlift +
20m KB Waiter’s Carry, left +
20m KB Waiter’s Carry, right
4 sets
Then:
36x DB Box Step-Overs for time (50/30) @ 24/20″

 

 

CROSSFIT
250m Sandbag / Stone Carry +
15x DB Thrusters +
150m DB Gun Carry, same DBs +
100′ Yoke Carry (4×45, 2×25, 4×15)
4 rounds, not for time
Then:
Cool Down

 

 

PHOTOS