5.10.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
250m/200m Row/Ski OR 15/12 Calorie Assault Bike +
7x Explosive Whipsmash Singles +
1:00 Rest
15′ AMRAP
Then:
20x DB Thrusters (30/20) +
15x KBS (53/40) +
12x Burpees +
8x Strict Pull-ups +
400m Run
25′ AMRAP
Then:
Cool Down
2×1:00 Pigeon Stretch
2×1:00 Pec Stretch (from Scorpion position)




STRENGTH
Monster Walks
2×5 Weighted Dislocates, SLOW
Then:
Front Squat Strength Ladder
12 reps + 3x Pull-ups
11 reps + 3x Pull-ups
10 reps + 4x Pull-ups
9 reps + 4x Pull-ups
8 reps + 5x Pull-ups
7 reps + 5x Pull-ups
6 reps + 6x Pull-ups
5 reps + 6x Pull-ups
4 reps + 7x Pull-ups
3 reps + 7x Pull-ups
Then:
3×10 (each) Stir-the-Pots on Swiss Ball
Then:
Cool Down




CROSSFIT
150m Run +
15-20-25-30 Wall Ball (20/14)
Into…
10x Deadlifts (185/125) +
10-12-14-16 Burpee/Bar Hop
Into…
3x Ring Muscle-ups +
12-16-20-24 Alt. Pistols
Into…
2x Power Cleans (185/125) +
20-25-30-35 Sit-ups
For time
Start everyone at different and go!
Then:
Fall Down



PHOTOS