12.15.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Shotgun Burpees
60 sec of 3x Burpees + 50′ Sprint + 60s rest
60 sec of 3x Burpees + 50′ Sprint + 45s rest
60 sec of 3x Burpees + 50′ Sprint + 30s rest
60 sec of 3x Burpees + 50′ Sprint + 15s Rest
Try to maintain output despite descending rest intervals. 
Then:
Every 2:00 for 10:00 minutes
20x DB/KB Farmer Lunges, athlete chooses load
Rest a few minutes
Then:
Every 2:00 for 10:00 minutes
20/15 Calories, any machine
Rest a few minutes or 5 rounds of YGIG
Then:
100x DB Floor Press (50/25) 
Every drop perform 12x Standing Straight Bar Curls 
Then:
Cool Down

STRENGTH
German Body Comp Training 
A1 12x Goblet Cyclist Squats 
A2 12x DB Z-Press
10′ AMRAP
Then:
B1 12x KB Deadlifts
B2 12x Deficit Push-ups 
10′ AMRAP
Then:
C1 12x Standing DB Hammer Curls 
C2 40/40 Side Plank 
C3 10/10 Seated DB External Rotation 
3-4 sets
Then:
Cool Down

CROSSFIT
Clean and Jerk warm-up
Then:
4x (5 Deadlift+ 5 HPC + 5 S2OH+ 5 Back Squats), climbing
Then:
Big classes form teams of two and double the reps.
Smaller classes perform as written.
50’ HS Walk (down and back rig length)
20 Pull Ups
15 KB Thrusters 53/35#
50’ HS Walk
15 KB Thrusters
20 Pull Ups
50’ HS Walk
Then:
Cool down: 3 x 30sec Side Planks

PHOTOS