7.1.19 Training Sessions (3)

GENERAL FITNESS
250m Run +
20x Burpee +
30x Wall Ball @ 20/14 +
20x DB Reverse Lunges @ 2×30/20 +
30x KBS @ 53/40
20x Box Jumps (24″/20″) +
30x DB Push Press, same DBs
20x Strict T2B
250m Run
1st Set: 6′ AMRAP + 2:00 Rest
2nd Set: 8′ AMRAP + 4:00 Rest
3rd Set: For time, 15:00 cap
Then:
Cool Down with Couch Stretch




STRENGTH
Monster Walks
Then:
10x Scapular Pull-ups +
20x Glute Bridges
2 sets to warm-up
Then:
6-6-4 (each) DB/KB Farmer’s Box Step-ups, climbing
Between sets do 20x split Jumps
Then:
Work up to a challenging 7-rep Back Squat
Then, starting with that load…
2x (7-5-3) Back Squat Waves
Between sets do 4x Negative (3s) Pull-ups
Then:
3×15 (single-leg) HEAVY DB Calf Raises
Then:
Cool Down




CROSSFIT
Pull-up Conditioning:
Elite – 4×12 UB Strict Pull-ups (sassy = C2B)
Rx – 4×8 UB Strict Pull-ups
Amateur – 25 total reps in as few sets as possible
Then:
Snatch Complex warm-up @ 45/35
4 reps each:
Muscle Snatch +
OHS +
Snatch Balance +
SOTS Press +
Duck Walk +
Hang Snatch
Then:
E2OM x 8 (16′)
Power Snatch + Hang Power Snatch + Full Snatch, 15′
Then:
3 rounds for time:
400m Run +
12x Deadlifts (135/95), Sassy (155/105)
9x OHS +
6x Hang Power Snatch
Then:
Cool Down



PHOTOS