8.19.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Keep a KB Moving for 8 minutes
Males use 53, Females use 35
Rotate through the following movements w/o putting the bell down:
10x Figure 8’s
10x Alt. Goblet Reverse Lunges
10x (each) Around-the-Waist
5x (each) 1-Arm Clean and Press
2x TGU
Then:
25x Burpees +
25/20 Calories, any machine +
25x Russian Kettlebell Swings (70/53) +
250m Run
Then:
30s Hollow Hold +
30s/30s KB Waiter’s Hold, AHAP +
20x Arch Rocks
2-3 sets
Then:
Cool Down

 

 

STRENGTH
Monster Walks
Then:
8-8-6 (each) DB Strict Box Step-ups – light to moderate
Between each set do 20x Jump Squats
Rest 60-90s
Then:
7-7-5-5 BB Front Squat @ 3010 tempo (note the 3s negative)
Between sets do 12x Alternating DB Bent-Over, AHAP
Rest 2-3 min
Then:
3X10 DB Zottman Curls @ 4010 tempo
Rest 60s
Then:
Cool Down

 

 

CROSSFIT
“CV Primer”
Minute 0-1: 12 Burpees + 1 T2B
Minute 1-2: 11 Burpees + 2 T2B
Minute 2-3: 10 Burpees + 3 T2B
Minute 3-4: 9 Burpees + 4 T2B
Minute 4-5: 8 Burpees + 5 T2B
Minute 5-6: 7 Burpees + 6 T2B
Minute 6-7: 6 Burpees + 7 T2
Minute 7-8: 5 Burpees + 8 T2B
Minute 11-12: 1 Burpees + 12 T2B
Then:
Snatch Complex warm-up
Then:
Power Snatch + BTN PP + OHS + Squat Snatch, 15-20′
Then:
9′ AMRAP
4-8-12-16-20….
Back Squats 155/105#
40 Dubs
Then:
Cool Down

 

 

PHOTOS