7.9.19 Training Sessions (3)

GENERAL FITNESS
EMOM x 10
25′ Burpee/Broad Jumps + 25′ Walk Back (on perimeter)
Then:
EMOM x 10
1. 30s Toes-n-Nose Handstand Hold (scale as needed)
2. 50′ Walking DB/KB Farmer’s Lunge, AHAP
Rest 2:00
EMOM x 10
1. 14x DBL KB Sumo Deadlifts, AHAP
2. 40s Bent-Body Hollow
EMOM x 10
1. 250m Run (scale to 150m if too challenging)
2. Rest
Then:
20x Cossack Squats +
30s/30s Couch Stretch
2-3 sets to cool down, timer permitting





STRENGTH
2×8 DB Cuban Press, light
Then:
6-6-5 Fat-Grip Chin-ups
Between sets do 10-10-8 (total) KB Goblet Lateral Lunges, climbing
Then:
8-8-6-6 (total) BB Front-Rack Reverse Lunges, climbing
Rest plenty between sets
Then:
12-12-10 Fat Bar (or Axle) “Perfect” Curls, across AHAP
Between sets do 20x Flat Bench Reverse Crunches
Then:
Cool Down




CROSSFIT
EMOM x 12
1. 10x KB Thrusters (53/35)
2. 2x Legless Rope Climbs
3. 30s Hollow Rocks or 30s Bent-Body Hollow Hold
Then:
Clean and Jerk warm-up and prep
Then:
15 minutes to establish a MFD Clean and Jerk
Then:
12-9-6 Front Squats + BMUs
Elite – 185/125, 225/155, 245/165; all BMUs
Rx – 135/95, 155/105, 185/125; Pull-ups/C2B/BMUs
Amateur – 95/65, 115/85, 135/95, all Pull-ups
*No “between” Rx ad Elite, if you can’t do Elite (weights and gymnastics) then do Rx*
Then:
Cool Down




PHOTOS