5.22.19 Training Sessions (3)

GENERAL FITNESS
Divide the class into three semi-even groups (no more than 8 each):
Group 1:
With one pair of Kettlebells (coach recommends males use 2×53, females 2×35)
Run 400m (no kettlebells)
250m Farmer’s Carry (big lap) +
150m Front Rack Carry (small lap) +
100m OH Cradle
10′ Cap

Rest enough time to transition and get organized

Group 2:
2x Heavy Rope Pull/Sprints, AHAP +
15-12-9x DB Man-Makers (30/20)
3 rounds
10′ Cap

Rest enough time to transition and get organized

Group 3:
“Sandbag Cindy”
5x Strict Pull-ups +
10x Strict Push-ups +
15x Sandbag Squats, anyhow (shoulder, bear hug, zercher, etc.)
Elite – 7 rounds
Pro – 5 rounds
Amateur – 4 rounds
10′ Cap
Then:
100x Sit-ups in as few sets as possible to “cool down”




STRENGTH
2×10 90/90 Hip Stretch
Monster Walks
Then:
DBL KB Sumo Deadlifts
20-15-10-5, climbing
Then:
Alt. BB Reverse Lunges
12-10-8-6, climbing
Between sets do 6-6-4-4 Paused (2s) KB Goblet Squats
Then:
3:00 Cumulative Dead Hang (focus on good scapular depression and retraction)
Each drop do 5/5 KB Bottoms-up Press
Then:
Cool Down





CROSSFIT
EMOM x 12
1. 8x HSPUs
2. 2x (30′ Lunge + 30′ Bear Crawl)
3. 40s Superman Hold
Then:
Clean and Jerk warm-up
Then:
Power Clean + Push Press + TnG Cluster, 15′
Then:
2 attempts at a M.E. set of DUBs
Rest into…
4x120m Sprints (walk 60m, jog 60, sprint all the way back)
Then:
Cool Down




PHOTOS