9.21.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
10′ AMRAP
5m-10m-15m-20m-25m Suicide
Rest while partner goes
Then:
With a partner…
16-14-12-10-8-6-4-2 KB Headcutters (53/35) +
10/7 Calories (any machine) between each rung
Looks like…
P1 16x Headcutters + 10 Calories, P2 Rest
P2 16x Headcutters + 10 Calories, P1 Rest
P1 14x Headcutter + 10 Calories, P2 Rest
P2 14x Headcutters + 10 Calories, P1 Rest, etc.
Continue to 2x Headcutter + 10 Calories each
Then:
Cool Down Bottoms-up Presses

 

 

STRENGTH
Back Squat Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Increase load as reps decrease
Between each rung do 1x Peg Board Ascent or 5x Strict Pull-ups
Then:
Cool Down

 

 

CROSSFIT
In teams of two…
100x Pull-ups +
100x DUBs +
100x Shoulder-to-Overhead (95/65) +
100x DUBs +
100x Power Cleans +
100x DUBs +
100x Toes-to-Bar +
100x DUBs +
100x OHS +
100x DUBs +
100x Burpees +
100x DUBs
E5MOM run 150m together
For time
Then:
Fall Down

 

 

PHOTOS
N/A