12.26.18 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
With a partner…
12x In-Sync Split Jumps +
5x In-Sync Burpees +
10m Wheelbarrow Walk (each)
8′ AMRAP
“The Big Five 55”
1-10 Ladder of the following:
KB Deadlifts (70/53) +
Box Jumps (24/20) +
Burpee/Pull-ups +
DB Thrusters (50/30) +
Prisoner Sit-ups
Then:
Cool Down


STRENGTH 
3×5 Single-Leg Glute Bridge (opposite leg externally rotated)
3×10 Supermans
Then:
Work up a HEAVY 7-rep Sumo Deadlift (3-4 sets)
Then, starting with that load…
2x (7-5-3) Sumo Deadlift Waves
Then:
3×10 Snatch-Grip Deadlift (light, focus on lat activation), no straps
Then:
“Curl off”
Against someone of similar strength…
Alternate reps climbing the ladder as high as possible until one player fails.
Then:
Cool Down


CROSSFIT
“Primer”
EMOM x 12
1. Shoulder Taps (Elite x 40, Rx x 30)
2. L-Hang from Rings
3. 4/4 One-Arm KB OHS
Then:
Clean and Jerk warm-up
Then:
Squat Clean + Front Squat + Jerk, 20′
Then:
8′ AMRAP
50x DUBs
40x KBS (53/25)
30x Burpees
Then:
Cool Down


PHOTOS
N/A