8.21.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
7x Wall Walks +
40x Squats +
400 Run +
40x Squats +
7x Wall Walks
12′ Cap
Then:
3-6-9-12-15-18-21 BB Strict Press (65/45) +
12x Sit-ups + 12x Split Jumps between each rung
Rd 1: 3x BB Strict Press + 12x Sit-ups + 12x Split Jumps
Rd 2: 6x BB Strict Press + 12x Sit-ups + 12x Split Jumps, etc.
Continue to 21x BB Strict Press + 12x Sit-ups + 12x Split Jumps
Then, in the time remaining…
300s Wall Sit
Each drop = 50′ Forward Bear Crawl
Then:
Cool Down with static stretching

 

 

STRENGTH
2×20 Supermans
Monster Walks
Then:
3×8 DB “DeadRows” (RDL + Bent-Over Row), climbing
Then:
Work up to a challenging 5-rep Sumo Deadlift (3-4 sets)
Then, starting with that load…
2x (5-3-1) Sumo Deadlift Waves
Rest plenty between sets
Then:
Athlete needs two different Kettlebells or Dumbbells (70/35, 50/25)
40s “Awkward” DB/KB Hold +
20s Rest
40s “Awkward” DB/KB Hold (on opposite side)
Rest 2:00
During rest do 15x Reverse Hypers, off bench
3 sets
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
Elite: 3 UB sets: 5 Pull Ups + 4 C2B + 3 BMU
RX: 3 sets as UB as possible: 3 Pull Ups +3 C2B + 1 BMU
Amateur: 3 UB Sets: 3 Pull Ups + 3 C2B  (Depending on the athlete try some BMUs after)
Then:
Clean and Jerk warm-up
Then:
3-Position Clean (HH +ATK + Floating below the knee), 15-20′
Then:
For Time:
20-16-12-8
DB Hang Clean and Press 50/35# +
DB OHS- equal number each round: so 10/10- 8/8…
Then:
Cool Down

 

 

PHOTOS