11.2.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
4x(30/30) Box Jumps
4x(30/30) Explosive Box Step-Ups
4x (30/30) Mt. Climbers
Alternate with a partner
Then:
“Work” on the even minutes, “Rest” on the odd minutes:
80/60 Calories, any machine +
60x KB Thrusters (30/20)
60x Burpees/Lateral Hops over the KBs
100x Alt. DB Snatch (50/30)
60x Box Jump Overs (24/20)
All for time
30′ Cap
Then:
Cool Down

 

 

 

STRENGTH
T-Spine Mobility
Then:
Monster Walks, 4 ways
3×5 (each) 1-Arm Bottoms-up KB Press, climbing
Then:
Front Loaded BB Reverse Lunges
10-8-6-6-4 (total reps)
Then:
3-5x Paused Chin-ups (Rx: 2-2-2, Elite: 4-4-4)
2s pause at top + 2s pause a mid-range + 2s pause in bottom
Between sets do M.E. Cross-Over Push-ups on plate
Then:
Cool Down

 

 

 

CROSSFIT
Teams of two…(one person works at a time)
300x DUBs +
100x RKBS (90/70)

Right into…

3 rounds…
80x Wall Ball +
70x Burpees +
60x Pull-ups

Right into…

200x DUBs +
75x KBS

Right into…

3 rounds…
40x KB Snatch (53/35) +
50′ Walking Lunge with KB (P1 goes down and back, the P2 goes down and back)

Right into…

300x DUBs +
100x KBS
Then:
Fall Down

 

 

PHOTOS