8.5.19 Training Sessions (3)

GENERAL FITNESS
“Midline Primer”
5x(30/30) Prone Dowel Raises
Then:
EMOM x 5
16x Russian KBS (53/40)
Then:
EMOM x 5
12x Box Jumps (24/20)
Then:
EMOM x 5
15x Sit-ups
Then:
EMOM x 5
Burpees (Elite x 12, Rx x 8-10)
Then:
EMOM x 5
10x DB Thrusters (athlete chooses load)
Then:
EMOM x 5
Calorie Assault Bike Sprints (Elite – 12/10, Rx 10/7)
Then:
Cool Down with Static Stretching

 

 

STRENGTH
2×10 Weighted Dislocates
2×20 Alternating Supermans
Then:
1-Arm DB Push Press x8-6-6-4/ea, work to heavy set of 4 +
1-Arm DB Bent Row (knee on bench) 4×5/ea, challenging weight
Rest 2 min between sets
Then:
Heavy BB Push Press – use 2-3 sets to find challenging 5 rep, then:
x5-3-3-1, climbing to AHAP
Rest 2-5 min between sets, especially for the last single
Then:
3×15 KB Good Mornings
Between sets do 15s Glutei Bridge Hold
Then:
Cool Down

 

 

CROSSFIT
In Teams of 2:
P1 Work
P2 KB Goblet Hold 70/53
10-1 DB Box Step Ups 50/35 (P1- 10, P2- 10, P1- 9…)
Then:
Snatch Warm Up
Then:
Snatch + Hang Snatch + OHS, 15′
Then:
Minute Stations:
3 Rounds:
Box Jumps
DB Snatches 50/35#
Burpees
Rest
*Record total number per round
Then:
Cool Down

 

PHOTOS