8.9.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Teams of two…
1-6-1 Reverse Burpee Relay
Then:
Every 5 minutes x 30 minutes (6 rounds)
12x Alt. Goblet Reverse Lunges +
15x KBS (53/40) +
20x HR Push-ups +
25x Wall Ball (20/14)
Then:
Cool Down as a group (time permitting)
50s BBH/10s FLR
40s BBH/20s FLR
30s BBH/30s FLR
20s BBH/40s FLR
10s BBH/50s FLR

 

 

STRENGTH
3×12 Scapular Push-ups
3×15 DB Wrist Extensions on Bench
Then:
12-10-8-8-6 Close-Grip (Bi-Acromial) Bench Press, climbing
Between sets do 10-10-8-8-6 Bent-Over Reverse DB Flyes (light and under control)
Then:
Dead Hang w/o index fingers (remove index from the bar)
Between sets do 20x Banded Face Pulls
Then:
Cool Down

 

 

CROSSFIT
35′ AMRAP:
“Buy-in”
200x DUBs
Into…
400m Run
3 legless Rope Climbs
7 Squat Snatches 185/130#**
12x Burpee over the Bar
Then:
Cool Down

 

 

PHOTOS