8.17.19 Training Sessions (4)

GENERAL FITNESS
45/15 Circuit
Assault Bike
DB Curtis P’s (30/20)
Whip Smash (explosive singles)
KB Rack Hold (45/30)
Ski Erg
Mountain Climber
Dead Hang (every 15s perform a Strict Pull-up)
Rest
4 rounds (32′)
Then:
70x DB Floor Press (2×50/2×25)
Every drop = 25x Squats
Then:
Cool Down

 

 

STRENGTH
“Core Primer”
30s Double KB/DB Overhead Hold, AHAP +
25x Push-ups +
30S Double KB/DB Overhead Hold +
25x Sit-ups
3 rounds, 15′ cap
Then:
5x 1-Arm DB Hang Snatch, AHAP (right) +
5x 1-Arm DB Split Jerk, same load (right)
5x 1-Arm DB Hang Snatch, AHAP (left)  +
5x 1-Arm DB Split Jerk, same load (left) +
15x HEAVY KBS (>70) +
5/5 KB Hang Clean (same load as KBS)
This is one set
Do 4
Then:
10/10 BB Paloff Bent-Over Rows (light and perfect) +
10/10 1-Arm Dn French Press + 1-Arm DB Biceps Curl Combo, switch (match concentric phases of each movement)
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
Skill:
Rx- Handstand Hold Contest: Practice holding the longest static handstand you can.
Scaled – 3x30s HS Hold, against wall
Then:
Rx – Handstand Walk Race. 25′ AFAP, 3 sets
Scaled – 3×16 Inverted Shoulder Taps
Then:
Rx – Handstand Agility Ladder, Ickey Shuffle, 3 sets
Scaled – Wheelbarrow Walk, Ickey Shuffle, 3 sets
Then:
Snatch Complex warm-up
Then:
EMOM x 16
Every 4′ add weight:
Minutes 0,1,2,3 – 115/85
Minutes 4,5,6,7 – 135/95
Minutes 8,9,10,11 – 155/105
Minutes 12,13,14,15 – 185/125
Then:
15′ AMRAP
50′ 1-Arm DB OH Lunge, R
50′ 1-Arm DB OH Lunge, L
40x Wall Ball +
15x T2B on rings
Then:
Cool Down

 

 

STRONGFIT
Block 1
15x Squat Snatches @ 155/105
12x Squat Snatches @ 185/125
9x Squat Snatches @ 225/155
M.E. Squat Snatches @ 245/175
20′ AMRAP

Block 2
20′ AMRAP
“You go, I go” (Full round)
1x Legless Rope Climb (start from seated)
6/6 1-Arm DB OH Squat (70/50)
30x Double-Unders
Max TEAM rounds

Block 3
P1 4x Sandbag Over Yoke + 6x Burpees over Yoke
P2 Ski Erg for the duration of P1’s Circuit
20′ AMRAP

 

 

PHOTOS