2.20.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Alternating with a partner…
15m Burpee/Broad Jump +
15m Reverse Crab Walk +
15m Lunge +
15m Reverse Bear crawl
3 rounds each
Then:
10x DB Curl +
10x DB Bent-Over Row +
10x DB Strict Press +
1-6 Strict Pull-up Ladder (C2B if possible)
Men use 30#, Females 15-20#
15′ Cap
Then:
EMOM x 16
1. Awkward KB Holds (Farmer’s R + Rack L), 70/35, 53/25
2. 3x Wall Walks
3. Awkward KB Hold (Farmer’s L + Rack R), same loads
4. 20x Split Jumps
Then:
Cool Down




STRENGTH
90/90 Hip Stretch, 10 each
Then:
16-12-8 Alt. DB Reverse Lunges, climbing
Then:
Work up to a challenging 7-rep Back Squat
Then with that load…
50 Back Squats in as few sets as possible
Rest as needed between sets
Then:
20x Heavy UB KBS + 30s Rest
5 rounds (100 total)
Then:
25 Frog Leg Bridges +
30/30 Side Plank
2-3 sets
Then:
Cool Down



CROSSFIT
Clean and Jerk warm-up
Then:
E2MOM x 20
Power Clean + Hang Squat Clean + Jerk
Work up to a moderately heavy load
Then:
EMOM x 20
1. 4/4 KB Snatch (53/35) +
2. 12x Box Jump Overs (24/20″) +
3. 12 Cal Row +
4. 40x Hollow Hold
Then:
Cool Down



PHOTOS