9.26.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 12
Even: 20x Split Jumps
Odd: 20m Forward Bear Crawl + 120m Rev Bear Crawl
Then:
7x KB Headcutter @ 35/53
5x KB Headcutters @ 45/60
3x KB Headcutter @ 70/53
30s ALL-OUT Interval (any machine) +
60s Rest
4 rounds
Then:
5x DB Curtis P’s @ 2×20/30
3x DB Curtis P’s @ 2×35/50
2x DB Curtis P’s @ 2×40-45/70 +
30s ALL-OUT Interval (different machine than Headcutter sets) +
60s Rest
4 rounds
Then:
Cool Down

 

 

STRENGTH
2×5 Weighted Dislocates
3×5 One-Arm KB Bottoms-up Press, climbing
2x30x Shoulder Taps
Then:
BB Complex:
Deadlift+
Bent over row+
Front squat+
Strict/push press+
Back Squat +
BTN Push press
3 sets of 3 reps each, climbing.
1st set use an empty barbell
Then:
BB Floor Press (1s pause on floor)
10-10-8-6-4-4, climbing
Rest as needed
Then:
4x (30/30) DB Push Press, light and controlled
Then:
4x(12-15) Reverse Crunches
Tne:
Cool Down

 

 

CROSSFIT
Skill:
Climb the ladder (10 minutes)
Elite and Rx: 1, 2, 3, 4…til you break. Once you break, start back at 1 and climb again.
Amateur: Stick with singles
Don’t have RMUs? – 4 rounds of 5 taps, some transition, etc.
Then:
Clean and Jerk warm-up
Then:
All Unbroken:
5x Deadlift +
5x Hang Power Clean +
5x S2OH
Then:
10′ AMRAP
12x Box Jumps (24/20) +
9x C2Bs +
6x Power Cleans (115/85)
Then:
Cool Down

 

 

PHOTOS
N/A