6.5.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
75x Wall Ball (20/14)
Every time you break do a 50′ Forward Bear Crawl
8′ Cap
Then:
E3MOM x 5 (15′)
20x KBS (53/40) +
50′ Walking Lunge (holding KB anyhow) +
20x Sit-ups
Then:
Static Hold Circuit – 10 minutes
1. Bent-Arm Hang from Pull-up Bar
2. Goblet Hold Wall Sit @ 53/35
3. FLR on Floor or Dip Ring Support (advanced)
When you fail on one hold move to the next. Repeat for 10 minutes
Then:
100x BB Grip Roll-ups
Each drop = 20x Supermans
Then:
Cool Down




STRENGTH
2×20 Alt Handcuffs
2×8 Paused (2s) Goblet Squat
Then:
5×3 Eccentric-Only Chin-ups @ 4 sec
Then:
10-8-6-6 BB Floor Press, climbing (have partner hand you the bar)
Rest plenty between efforts
Then:
3×5 Explosive Jump Squats
After each set immediately do HEAVY KB Sumo Deadlifts 8-8-6
Then:
Cool Down




CROSSFIT
“CV Primer”
EMOM x 8
1. 2x Rope Climbs + 5x T2B
2. 12x Alt. Pistols
Then:
Clean and Jerk warm-up
Then:
Power Clean + 2x Jerk, 15′
Then:
4 rounds each, “you go, I go” entire rounds
5x Front Squats (185/125) or AHAP +
15/12 Cal Assault Bike Sprint
Then:
Cool Down



PHOTOS