8.7.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
100x Wall Ball (20/14)
Every stop = 50′ Forward Bear Crawl
8′ Cap
Then:
400m Run +
10x Heavy DB Box Step-ups (50#/30#), (24″/20″) +
10x Burpees over the box (same box) +
20x Sit-ups
3 rounds FOR QUALITY
Then:
60s Wall Sit +
60m KB Front Rack Carry (2×45/30)
3 sets
Then:
Cool Down

 

 

STRENGTH
3×8 (each) Strict BW Box Step Ups – use just to warm up legs, not fatigue them
3×10 Hollow Body Rocks
Then:
12-8-6-4 (ea) BB Split Squat (staying in lunge position).
Rack bar between sides if needed, climbing
Then:
3x (20s Work + 10s Rest) Slide Board Hammies
Between sets do 5x (ea) Side Plank with DB Pull (light, no rotation)
Rest 90s
3 sets
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
3 rounds:
5/3 RMU
15m HS Walk
20 Superman Rockers
Then:
Clean and Jerk Warm Up / Prep
Then:
High Hang Power Clean + High Hang Squat Clean + ATK (Pause for 2 sec) Squat Clean, 15′
Then:
“Grace on the Run”
30 Clean and Jerks 135/95
** Every drop = 150m Run
Then:
Cool Down

 

 

PHOTOS