5.8.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
1200m Medley
Alternating turns with a partner…
400m Medicine Ball Run
400m KB Shuttle (53/35)
400m Run (no object)
12′ Cap
Then:
16x Split Jumps +
8-10-12-14-16 DB Push Press (stay flat footed), AHAP
Into…
12/10 Calories, any machine +
10-12-14-16 Double KB Front Squats, AHAP
Into…
30x Mountain Climbers +
2-4-6 Alt. DB TGUs, AHAP
Then:
Cool Down:
Straddle Stretch – 2x (30s L + 30s R + 30s Middle)




STRENGTH
Monster Walks
20x Supermans
Then:
Deficit Deadlifts (standing on a 45# Comp Plate)
12-12-10-8-8, climbing
Between sets do 15x Single-Leg Glute Bridge
Then:
4×12 KB Good Morning (go for Hamstring Stretch)
Then:
3xM.E. KB Farmer’s Hold
Males +70, Females +53
Between sets do 10x Perfect Hollow Rocks
Then:
Cool Down




CROSSFIT
Skill Work
8 min EMOM
40 Dubs (50 sassy)
8 HSPU- kipping
Then:
Clean and Jerk warm up
Then
10 min EMOM
3 Power Cleans + 2 FS + 1 Jerk, start at 75/55 climb by feel- it will get sassy
Met Con:
2×4 min AMRAP, 2 min rest between each
3 Strict HSPU
10 Pull-ups
15 BW Squats
Then:
Cool Down




PHOTOS