1.7.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Against a 5:00 clock…
10-1 Explosive Step-up Ladder
10 reps on L, 10 reps on R
9 reps on L, 9 reps on R, etc.
M.E. Burpees in the time remaining
Then:
E2MOM x 24
1. One round of Cindy (5x Pull-ups + 10x Push-ups + 20x Squats)
2. 300m Row/Ski or 20/15 Assault Bike
3. 10x DB Curtis P’s (30/20)
4 rounds
Then:
Cool Down



STRENGTH
20-18-16-14 DB Lateral Lunges, climbing
Then:
4×10 Spiderman Plank 4×10 (on hands, alternating each knee up to ipsilateral shoulder)
Then:
12-10-8-6-4 BB Reverse Lunges, climbing – focus on stability and
abdominal tension
Rest plenty between sets
Then:
3×10 Low Bar Good Morning – focus on big hamstring stretch and tight midsection
Between sets do 20x Single-Leg Calf Raises, off plate
Then:
Cool Down



CROSSFIT
Pull up conditioning:
Options: 10 min Cap
1: 3×10 strict
2: 3×6 strict
3: 3×5 slow negatives
Then:
Snatch Complex warm-up
Then:
Full Snatch + Hang Snatch + OHS
Then:
Met Con
For time:
21-15-9 Thrusters 115/85
21 Pull Ups-15 C2B-9 BMU



PHOTOS