8.24.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Alternating turns with a partner…
2x (3x Burpees + 50′ Sprint)
10′ AMRAP
Then:
22′ AMRAP
1 round of DB “DT” (12x DB Deadlift + 9x DB HPC + 6x DB STO) +
2 rounds of Strict “Cindy” (5x Strict Pull-ups + 10x HR Push-ups + 15x Squats)*
*Scale to 20s Dead Hang for Strict Pull-ups if necessary
Then:
2 sets
30 Second Side Plank (left)
30 Second Side Plank (right)
12x Alt. Shoulder Circles form Push-up position
2-3 sets
Then:
Cool Down

 

 

STRENGTH
“Strength Primer”
KB Complex:
4x Rows +
3x Clean +
2x Squat +
1x OH Press +
2x Squat +
3x Clean +
4x Rows
5 sets, climbing
Rest as needed between sets
Then:
4×10 Deficit RDLs, climbing to AHAP
Chase each set with 5-7x Nordic Curls (shoot for a 4-6 sec eccentric)
Then:
3xM.E. BB Glute Bridges @ 2xBW
Rest fully between sets
Then:
Cool Down

 

CROSSFIT
3 rounds for quality…
2x Skin-the-Cats
5x Ring Dips
10 sec Full Bridge
Then:
Clean and Jerk Warm Up
Then:
Clean and Jerk
EMOM x 16 (add weight every four minutes)
Then:
Partner Workout
“You go I go”
5 rounds
3 MU- any kind
6 Snatches 135/95
9 Thrusters
12 Deadlifts
20′ Cap
Then:
Cool Down

 

 

PHOTOS