9.13.18 Training Sessions (3)

 

GENERAL FITNESS
With a partner…
“Row/Ski to Hell”
100m / 100m
200m / 200m
300m / 300m
400m / 400m
500m / 500m
Then:
20x Alt. Rounds of Cindy (5x Strict Pull-ups + 10s HR Push-ups + 15x Squats)
Then:
500m / 500m
400m / 400m
300m / 300m
200m / 200m
100m / 100m
All or time
45′ Cap

 

 

STRENGTH
Glute Activation
Then:
KB Complex:
Double KB Sumo Deadlift + Double KB Bent-Over Row + Push Press = 1 rep
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Increase load as reps decrease
Then:
30s Double KB Bottoms-up Hold, AHAP +
5x Reverse Lunge L + Reverse Lunge R + Double KB Front Squat Combo
4 sets, climbing
Then:
60x Reverse Crunches in as few sets as possible
Then:
Cool Down

 

 

CROSSFIT
For time:
200x Dubs
90x Wall Ball (20/14)
80x KBS (53/35)
70x Box Jumps (24/20)
60x Burpee/Step-ups (24/20)
50x HSPUs
40x Pistols
30 Calories on Assault Bike
20x Bear Complexes (135/95)
10x BMUs
45′ Cap

 

 

PHOTOS