7.12.19 Training Sessions (3)

GENERAL FITNESS
In teams of 3-4…
8000m Ski or Row
Teams of three, each player spends approx. 45s on machine
Teams of four, each player spends approx. 30s on machine
After each interval, alternate between the following movements:
1. 12x Alt. Reverse Goblet Lunges (53/40)
2. 150m Run
3. 7x Burpee/Pull-ups or 10x Target Burpees (7’/6′)
For time
Then:
Cool Down




STRENGTH
6-6-5 (each) Strict Box Step-ups, complete all on one leg then switch
Chase each set with 20x Split Jumps
Then:
8-8-6-4 (each) Bulgarian Split Squats
If possible, add load and climb as reps decline
Then:
Work up to a challenging 7-rep Conventional Deadlifts
Then, starting with that load…
7-5-5-3, climbing
Between sets do 40s Hollow Body Hold
Rest as needed between sets
Then:
3×12 (each) Pallof Presses




CROSSFIT
40′ AMRAP
10x Alt. DB Snatches (50/30) +
30′ 1-Arm (right) OH Walking Lunges +
10x (7 each) 1-Arm DB Hang Clean and Jerk +
30′ 1-Arm (left) OH Walking Lunges +
20x Wall Ball +
150m Run
For time
40′ Cap
Then:
Cool Down



PHOTOS