12.12.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
1-10 Partner Box Jump Ladder (30/24) 
Then:
E10MOM x 4
400m Run +
2 rounds of Cindy +
30 Calories, any machine +
24x Alt. DB Snatch (50/30) 
Then:
Accumulate 2:00 Pigeon Stretch, each leg

STRENGTH
90/90 Hip Stretch, 60s each side
20x Alt. Supermans 
Then:
3×12 (6 each) Alt. Strict* KB Box Step-ups, AHAP
Chase each set with 20s Split Jumps 
*Zero to no use of trail leg
Then:
1:00 Double KB Rack Holds, AHAP
Every 10s perform a ATG Front Squat (6 total reps)
Between each set do 8-10x BB Glute Bridges, AHAP
5 sets
Then:
3×15 Single-Leg Calf Raises off 45# plate (go for a big stretch in the bottom of each rep). Hold onto a squat rack or wall for support.
Between each set do 12-15x Reverse Crunches on flat bench
Then:
Accumulate 2:00 each side Pigeon Stretch to cool down

CROSSFIT
Skill work:
Elite: 30x RMUs in as few sets as possible
Rx: 15x RMUs in as few sets as possible
Amateur: 3 rounds 30s Ring Dip Support + 5x Bar Taps + 5-8x Strict Pull-ups 
Then:
Snatch Complex warm-up
Then:
Power Snatch + Snatch Balance + Hang Squat Snatch, 15′ “play”
Then:
“Diane”
21-15-9
Deadlift (225/155) +
HSPUs
Then:
Cool Down

PHOTOS