9.8.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
400m Run +
10x Wall Walks +
40x Alt. DB Snatch (50/30)
10x Wall Walks +
400m Run
1 round AFAP, 12′ Cap
Then:
10x DB/BB Biceps Curls, AHAP +
10x DB/BB Bent-Over Row, AHAP +
10x DB/BB Strict Press, AHAP +
15s ALL-OUT Battle Ropes, various +
60s Rest
15′ AMRAP (slow and steady pace)
Then:
8′ Static Hold Circuit
Rotate between the following holds:
Bent-Arm Hang (or Dead Hang)
DB Wall Sit (30/20)
Rack Hold @ 2×45/35
Then:
Cool Down

 

 

STRENGTH
Shoulder Prep, 8 mins
Then:
One-Arm KB Strict Press Strength Ladder
10 reps each 30#, 40#, 50#, AHAP
Then:
Farmer Bar Deadlifts
8-6-6-4-4-1-1
Hold the final rep of each set 20s
Rest plenty between sets
Then:
10-15x Finger Tip Push-up +
12-15x Reverse Hypers on Bench
3 sets
Then:
Cool Down
CROSSFIT
EMOM x 9
1. 50x DUBs
2. 12x T2B
3. 20x Strict Push-ups
Then:
8′ AMRAP #1
C2B 2-4-6-8… +
6x Box Step-overs (24/50, 20/30)
Rest Fully
8′ AMRAP #2
Max Back Squats (from floor)
Elite – 225/155
Pro – 185/125
Amateur – 155/105
Then:
Fall Down

 

 

PHOTOS
N/A