5.17.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
In a 3:00 window
20 Calories, any machine +
15x KBS (53/40) +
M.E. Burpees
3 rounds (9′)
Record total Burpees over 3 rounds
Then:
250m Run + 40x Box Jumps (30/24)
250m Run + 12x Wall Walks
250m Run + 30x DB Curtis Ps (30/20)
250m Run + 2 rounds of Cindy (5x Pull-up + 10x HR Push-up + 15x Squats)
250m Run + 60x KB Deadlifts (70/53)
All for time, 25′ Cap
Then:
Fall Down




STRENGTH
2×10 Weighted Dislocates
Strict Push-ups (Elite 3×12, Rx 3×7, Amateur 3×3)
Then:
8x Banded Fat Bar Curls (keep concentric phase fast)
Between sets do 12x Supine DB Triceps Extensions, AHAP
5 sets
Then:
3×10 (each) Banded 1-arm DB Biceps Curls
Between sets do 30s Dip Support, every 10s do a Dip
Then:
Rotator Cuff work




CROSSFIT
4×8 minute stations, 2 minute rest
A. 4 rounds
200′ Prowler Sprints (high handles down, low handles back) @ 2×45/2×25 +
150m Run

B. 27-21-15-9
Pull-ups + DB Thrusters (50/35)

C. 30x Clean and Jerks (135/95)
Every 5 reps perform 6x Burpee/Bar Hops

D. “Annie”
50-40-30-20-10
DUBs + Sit-ups
Then:
Fall Down



PHOTOS