8.23.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
With a partner…
16x In-Sync Russian KBS (53/40) +
150m Run
E2MOM x 5 (10 mins)
Then:
Against a 30 minute clock…
Station 1 – EMOM x 5: 30s Assault Bike Interval (>800 watts/>600 watts)
Station 2 – EMOM x 5: 5-7x “Bastards” (Burpee + Tuck Jump)
Station 3 – EMOM x 5: 12-15x Sit-ups, AHAP
Station 4 – EMOM x 5: 30x Mountain Climbers
Station 5 – EMOM x 5: 30s HARD Row Interval (<1:45/<2:00 500m pace)
Station 6 – EMOM x 5: 8x DB Thrusters (50/30)
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×5 (ea) Seatbelt Band Tears
2×5 Weighted Dislocates, SLOW
Then:
Work up to a Challenging 5-rep Strict Press (2-3 sets)
Then, with that load…
M.E. Strict Press + 3-5x Push Press
Rest plenty
4 sets
Then:
4xM.E. Alt. Neutral-Grip DB Chest Press, AHAP (if you get to 20 reps, go up)
Between sets do 20x Weighted Reverse Snow Angels
Then:
3×12 One-Arm DB French Press, AHAP. Opposite arm is doing a banded horizontal row (red band)
Between sets do 30/30 1-Arm HEAVY KB Farmer’s Hold
Then:
Cool Down

 

 

CROSSFIT
4 rounds:
250m Run
15x Pull Ups
12x HSPUs
21x AKBS (70/53)
25m Walking Lunge with KB (hold anyway)
30 Ab Mat Sit Ups
25m Walking Lunge- with KB
21x AKBS
12x HSPUs
15x Pull Ups
45′ Cap
Then:
Fall Down

 

 

PHOTOS