10.26.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
EMOM x 8
5-7x KB Headcutters (53/35) + 20x Toe-Taps
Then:
14′ AMRAP, CTL (2-4-6-8-10, etc.)
Alt. DB Snatch (50/30) +
Box Jumps (24/20)
Then:
4x (30/30) Mountain Climbers
Rest 2:00
4x (30/30) DB Push Press (30/20). No Jumping Jacks!
Rest 2:00
4x (30/30) Jump Squats
Then:
Cool Down

 

 

STRENGTH
Monster Walks
50x Alt. Supermans
Then:
3×8 BB Good Mornings, light (go for the stretch)
Then:
Work up to a HEAVY triple in the conventional Dead-Stop Deadlifts
Then:
10×3 Conventional Deadlifts, AHAP (no bouncing)
Rest as needed
Then:
3×12 Bi-Lateral Hamstring Curls on Slideboard
Between sets do 10x DB Renegade Rows, AHAP (no hip shift)
Then:
Cool Down

 

 

 

CROSSFIT
Pick a partner
In any order do the following workouts. The winner can rest the loser has penalty work. The penalty can be done at the end of all the stations or after each individual station. 45 min running clock

Station 1:
9-15-21 Pull Ups and Burpees over the Bar
Penalty- 2 min cumulative hollow hold

Station 2:
ME KBS 70/53#
Penalty- 100 shoulder taps

Station 3:
30 BB Curtis Ps (Hang Power Clean + Rev Lunge L + Rev Lunge R + S2OH) – 95/65
Penalty: 70 split jumps

Station 4:
200 Dubs
Penalty: 400m run

Station 5:
15-12-9 HSPU
30 BW Squats
Penalty: 20 strict chin ups
Then:
Cool Down

 

 

PHOTOS