12.5.18 Training Sessions (3)

 

GENERAL FITNESS
“CV Primer”
E2MOM x 4 (8:00 minutes)
15m Burpee / Broad Jumps +
15m Reverse Frog Hop +
15m Walking Lunges +
15m Reverse Bear Crawl
Then, in the time remaining before class is over…

“Cindy on the Run”
250m Run
4 rounds of Cindy (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats)
250m Run
3 rounds of Cindy
250m Run
2 rounds of Cindy
250m Run
1 round of Cindy
Vest up if you’re feeling good OR Elite start at 5 rounds (5-4-3-2-1)
Then:
Cool Down

 

 

 

STRENGTH
2×20 Alt. Supermans
2×10 Prone Handcuffs
3×10 Scapular Dips (pause 2s at the top of each rep)
Then:
Work up to a challenging 7-rep Close-Grip Bench Press
Then, with that load…
5×5 Close-Grip Bench Press, across
Between sets do 12x DB Bent-Over Rows
Then:
15-30s Single-Arm Dead Hang +
20s 1-Arm FLR (each)
2-3 sets
Then:
Cool Down

 

 

 

CROSSFIT
“CV Primer”
EMOM x 12
1. 2x Legless Rope Climbs
2. Assault Bike (12/10 calories)
Then:
Clean and Jerk warm up
Then:
Squat Cleans
5-5-3-3-1 (not TnG)
Then:
Met Con:
21-15-9
S2OH 95/65
T2B
Then:
Cool Down

 

 

PHOTOS