6.26.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
20s Alt. DB Snatch (50/30) +
10s Rest +
20s Burpees +
10s Rest
8 rounds (8 minutes)
Then:
You go, I go (complete rounds)
Round 1:
P1 25 Calories (any machine) + 5x DB Thrusters (50/30)
P2 30x Sit-ups
Switch
Round 2:
P1 20 Calories + 10x DB Thrusters
P2 30x Sit-ups
Switch
Round 3:
P1 15 Calories + 15x DB Thrusters
P2 30x Sit-ups
Switch
Round 4:
P1 10 Calories + 20x DB Thrusters
P2 30x Sit-ups
Switch
Then:
6/6 KB Windmills, climbing +
12x Hanging Medicine Ball Hamstring Curls, AHAP
3-4 sets
Then:
Cool Down





STRENGTH
2×10 Scapular Push-ups
2×12 Plank Shoulder Taps
Then:
15-15-10-10 DB Floor Press, climbing
Rest 1-2 minutes between sets
Then:
7-5-5-3 (each) Heavy 1-Arm KB Strict Press, climbing (each set AHAP)
Between sets do 8-8-6-6 (each) 1-Arm 3-Pt KB Row off bench
Then:
2:00 Cumulative “active” Dead Hang
Each drop do 10x Banded Face Pulls + 20s/20s Lunge Hold (maintain tight, tense body position throughout)
Then:
Cool Down





CROSSFIT
Clean and Jerk Warm-up
Then:
4×3 Bear Complex, climbing (15′)
Then:
EMOM x20
1. 3-6x RMU (Sassy = 1x Strict + 5x Kipping)
2. 50x DUBs
3. 12x HSPUs
4. 30x “Legit” Air Squats
Then:
Cool Down




PHOTOS