11.28.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
12x Split Jumps +
10m Forward Bear Crawl +
5x Burpees +
10m Reverse Bear Crawl
5 rounds, rest while partner goes.
Then:
30-2 Farmer Walking Lunges (descending by 2)
Males use 2×30, Females use 2×20
Between each rung do 10x Push Press (same DB/KB)
20′ Cap
Then:
300s Wall Sit
Each drop do 20x HR Push-ups
Then:
Cool Down

 

 

 

STRENGTH
T-Spine Mobility
3×5 DB Cuban Press, light
Then:
Fat Bar Bench Press
10-8-6-6-4
Between sets do 8x Standing DB Zottman Curls @ 4010 tempo
Then:
3×15 Paused (3s) Incline (30 deg), Neutral-Grip DB Chest Press, AHAP
Then:
Side Plank Breathing Ladder
10 Breathes L, 10 Breathes R
9 Breathes L, 10 Breathes R, etc.
Try to make each set last as long as possible by taking larger, deep breathes
Then:
Static Stretching and Foam Rolling

 

 

 

CROSSFIT
EMOM x 12
1. Prowler Sprint @ 2×45/25 (down and back)
2. 150m Run
3. 40 sec OH Plate Hold
Then:
Clean and Jerk warm-up
Then:
Clean Pull + Full clean + Jerk (split or push), 15′
Then:
9′ AMRAP
10x Front Squats 185/125
10x C2B
10x Box Jumps 24/20”
Then:
Cool Down

 

 

PHOTOS