11.14.18 Training Sessions (3)

 

GENERAL FITNESS
“MF Leg Day”
10-15-20-25-30 Wall Ball (20/14) + 30m Bear Crawl
Rd 1: 10x Wall Ball + 30m Bear Crawl
Rd 2: 15x Wall Ball + 30m Bear Crawl, etc…
10′ cap
Then:
50 Walking Lunges @ BW
40 Walking Lunges 30/20
30 Walking Lunges 50/30
20 Waking Lunges 70/50
10 Walking Lunges, AHAP
Right into…
15x DB Cyclist Squats +
40s Wall Sit
4 sets
Then:
4x (30/30) Jump Squats
Rest 2:00
4x (30/30) Mountain Climbers
Then:
Crawl home and stretch/foam roll

 

 

STRENGTH
3×5 Single-Leg Glute Bridge (externally rotate the opposite leg)
Then:
3×16 (8/8) KB Box Step-ups (hold KBs in rack position throughout)
Between sets do 14x Split Jumps
Rest plenty
Then:
Work up to a challenging 7-rep Front Squat
Then, starting with that load…
4×4 Paused (3s) Front Squat, climbing if possible
Then:
3×8 (each)  KB Windmills

 

 

CROSSFIT
EMOM x 12
1. 12x Box Jumps (30/24)
2. 2x Legless Rope Climbs
Then:
Clean and Jerk warm-up
Then:
20′ to work up to approx. 85-90% of your best CJ, then do 2-3 singles
Then:
10-8-6-4-2 Squat Cleans (135/95) +
6x Burpee/Bar Hops
Then:
Cool Down

 

 

PHOTOS