5.3.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Alternating with a partner…
4x(30/30) Box Jumps @ 24/20″
4x (30/30) Alternating Explosive Box Step-up Hops
4x (30/30) Mountain Climbers
Then:
20x KB Box Step-ups (17-20″), AHAP +
20x Push-ups +
60s KB Rack Hold (same KBs)
3 rounds
Into…
20x Double KB Sumo Deadlifts, AHAP
20x Sit-ups
60s Wall Sit
3 rounds
Into…
20x Alternating KB Strict Press
20x Split Jumps
60s Dead Hang
3 rounds
Then:
Cool Down





STRENGTH
2×10 (each) Single-Leg Glute Bridges
Then:
16-14-12-10 Strict KB Box-Step-ups (17-20″), climbing
Between sets do 20x Split Jumps
Then:
20-16-12-8 Reverse BB Lunges (bar on back), climbing
Between sets do 20/20 Spiderman Planks
Then:
4x20s Bent-Arm Hang from Pull-up Bar
Then:
Cool Down




CROSSFIT
Teams of 2, against a 40′ clock:
“You Go, I Go”
3 rounds 
250m Run, each
1 round “DT” (155/105), each
Then:
4 rounds
50x Dubs, each
15x Pull-ups, each (scale up to C2B if you’re feeling sassy)
Then:
5 rounds
3x Snatch (same BB), each
10x Burpee/Bar Hops, each
Then:
Fall Down



PHOTOS