11.16.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
E4MOM
400m run +
M.E. Burpees
3 rounds (12 minutes)
Goal = Elite 70 reps, Rx 50 reps, Amateur 30 reps
Then:
KB Swing and Shuttle
15 reps @ 50 + 15m Carry + 5m Sprint back
9 reps @ 70 + 15m Carry + 5m Sprint back
6 reps @ 90 + 15m Carry + 5m Sprint back
Rest while other players go, 3 rounds each
Then:
6x Reverse Burpees +
6x HEAVY Double KB Front Squats +
1-8 Strict Pull-up Ladder
Rd 1 looks like 6x RB + 6x FS + 1x Pull-up
Rd 2 looks like 6x RB + 6x FS + 2x Pull-up, etc…
Then:
Cool Down

 

 

STRENGTH
2×10 Push-ups with a PLUS
2×5 Banded 1-Arm Trap 3
Then:
3×7 Earthquake Strict Press, climbing
Then:
Seated DB Strict Press Strength Ladder
15-12-10-5-5
Between each set do 30s Plank Pinch, AHAP
Then:
3x20s (each) Reverse Side Plank
Between sets do 30s KB Rack Hold, AHAP
Then:
Cool Down

 

 

CROSSFIT
In teams of two
Against a running clock…
0-15 minutes: 3000m Row (teams of two)

15-40 minutes: E5MOM
250m Run +
12x Deadlift (155/105)
9x Hang Power Clean
6x S2OH
Then:
Cool Down

 

 

PHOTOS
N/A