6.12.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicide
5m For. Bear Crawl + 5m Rev Bear Crawl
10m For. Bear Crawl + 10m Rev Bear Crawl
15m For. Bear Crawl + 15m Reverse Bear Crawl
This is one set, do 3
Rest while partner goes.
8′ Cap
Then:
You go, I go (complete rounds)
Mini-Circuit #1:
7x KB Headcutter @ 45/30
5x KB Headcutter @ 55/35
3x KB Headcutter @ 70/53
30s ALL-OUT Sprint on any machine
Rest while partner does an entire round
4 rounds each
Then:
Mini-Circuit #2
4x DB Devil Press @ 30/20
2x DB Devil Press @ 50/30
1x DB Devil Press @ 70/50
30s ALL-OUT Sprint on a machine
Rest while partner does an entire round
4 rounds each
Then:
100x BB Biceps Curls @ 45/35
Each drop = 5x (each) HEAVY 1-Arm KB Bottoms-up Press
Then:
Cool Down





STRENGTH
2×10 (each) Alt. Handcuffs
2×10 Supermans
Then:
10-8-6 (each) One-Arm DB OH Press
Then:
Work up to a challenging 7-rep BB Push Press
Then, starting with that load…
7-5-5-3 BB Push Press, climbing
Rest 2-3 minutes between sets
Then:
4×6 (each) DB Reverse Lunges (keep chest very upright throughout)
Between sets do 20s (each) Single-Leg Glute Bridge Hold
Then:
Cool Down





CROSSFIT
Shoulder Taps, 8′ cap
Elite – 100 Freestanding in as few sets as possible
Rx – 60 Freestanding OR 100 with heels against the wall
Amateur – 4×12 Wall-Facing
Then:
Clean and Jerk warm-up
Then:
3x Hang Cleans + Jerk (after final Clean only)
5 sets, climbing
Then:
3 RFT (10′ cap):
5x BMUs +
8x Front Squats (205/155)
Then:
Cool Down



PHOTOS