7.17.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
4x Alt. KB TGU, AHAP +
20x Split Jumps
3 rounds
Then:
“Abs and Butt”
50′ (25′ left arm, 25′ right arm) KB Suitcase Walking Lunges, AHAP +
2-20 Sit-ups
Looks like…
16x Lunges +
2x Sit-ups
16x Lunges +
4x Sit-ups
Continue to 50′ Lunges + 20x Sit-ups
Then:
4×10 DB Z-Press, AHAP
Then:
Cool Down




STRENGTH
Bulletproof Shoulders, 2 sets
Monster Walks
Then:
Work up to a challenging 8 rep (total) BB Reverse Lunges (on back)
Then:
3x (8-6-4) total reps, perform all on one side before switching
Between sets do 2-3 x Eccentric (4 sec eccentric) Chin-ups
Then:
20s 1/2 Push-up Hold (keep shoulder and lats engaged)
Rest 60-90s
Then:
Cool




CROSSFIT
EMOM x 12
1. 40s Farmer’s Carry Hold (70/50)
2. 8x Sandbag Squats (make sure the bags aren’t broken)
Then:
Clean and Jerk warm-up
Then:
Power Clean + Push Jerk, 15′
Focus on good dip mechanics and hip drive during jerk
Then:
40x Box Jumps (24″/20″)
30x Pull-ups (sassy = C2B)
20x Thrusters (95/65)
10x OHS
6′ Cap
Then:
Cool Down




PHOTOS