8.16.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 8
1. 7x KB Headcutters (53/35) + 20x Toe-Taps
2. 12x American KBS + 20x Toe Taps
Then:
Against a 4:00 clock…
0:00 – 3:00
30s Interval on Machine (HARD pace) +
20x Wall Ball (20/14) +
12x (6 ea) 1-Arm DB Hang Clean and Jerk (50/30) +
M.E. Burpees in the time remaining
3:00 – 4:00
Rest
5 rounds (20′ total)
Record total Burpees over 5 rounds
Then:
16x Pike Pulses +
20x Supermans
3 sets
Then:
Cool Down

 

 

STRENGTH
2×20 Glute Bridges (w/10s on last rep)
2×15 Supermans w/dowel rod
Then:
12-10-8-8-6 (ea) Single Leg Hip Thrusters  – be sure to maintain proper
position during movement and not just go too heavy
Between sets do 12x DB Push Press (focus on good dip mechanics)
Rest 1-2 min
Then:
15x Reverse Hypers on bench
3-4 sets
Rest 60-90s
Then:
Cool Down

 

 

CROSSFIT
In Teams of 2:
“You go, I go”
“Buy In” 400m Run (together).
Both partners must be inside the gym prior to starting barbell work.
15 Deadlifts 95/65 (P1 then P2)
15 Hang Power Cleans (HPC)
15 STOH
Then:
50x Bar-Facing Burpees (BFB), total
Then:
12x Deadlifts (135/95)
12x HPC
12x STOH
Then:
40x BFB, total
Then:
9x Deadlifts (155/105)
9x HPC
9x STOH
Then:
30x BFB, total
Then:
6x Deadlift (185/125)
6x HPC
6x STOH
Then:
20x BFB, total
Then:
3x Deadlift (225/155)
3x HPC
3x STOH
Then:
10x BFB
Then:
“Cash-out”
400m Run (together)
Then:
Cool Down

 

 

PHOTOS