11.7.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
In teams of 2-3 players
100′ Prowler Sprints (2×45/2×25)
50′ down with high handles + 50′ back with low handles, AFAP
Rest while other players go
5 rounds
Then:
Station 1: 90s KB Front Rack Hold (2×45/30). Every 10s perform a ATG Double KB Front Squat
Rest 30-60s
Station 2: 40s Handstand Hold (against wall)
Rest 30-60s
Station 3: 20x Split Jumps immediately into 7x Explosive Burpee/Broad Jumps
Rest 30-60s
Station 4: 10x Ring Pull-ups OR 40s Dead Hang from Rings OR 4x5s Eccentric-Only Ring Pull-ups
Rest 30-60s
3 rounds
Then:
Cool Down with 100x BB Grip-Roll-ups (45/35)
Each 25 reps do 10x Fingertip Push-ups
Then:
Actual Cool Down

 

 

STRENGTH
1-10 Bulgarian Split Squat Ladder (elevate back foot onto bench)
1 rep left + 1 rep right
2 reps left + 2 reps right
3 reps left + 3 reps right, etc…
Then:
Double-KB Sumo Deadlifts
30-25-20-15-10, climbing up each set
Set should be heaviest unbroken as possible
Between sets do 30s OH Plate Hold (55/35)
Then:
4x (20/10) Alt Slideboard Hamstring Curls
Rest 2:00, repeat once
Then:
4-6x 100′ Prowler Sprints (2×45/2×25)
50′ down on high handles, 50′ back on low handles, AFAP
Rest fully between efforts
Then:
Cool Down

 

 

CROSSFIT
Basic coaching points on Split Jerk
Then:
Pressing warm-up:
3x Strict Press +
3x Push Press +
3x Push Jerk +
3x Split Jerk
2 sets with an empty barbell
Then:
From rack…
Front Squat + 5x Split Jerks
Front Squat + 3x Split Jerks
Front Squat + 3x Split Jerks
Front Squat + 1x Split Jerk
Front Squat + 1x Split Jerk
Then:
21-15-9
Burpee/Box Jumps (24/20) +
T2B
Then:
Cool Down

 

 

PHOTOS