8.26.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Teams of two…
1-10 Box Jump Ladder (24/20″)
Then:
100x DB Walking Lunges (30/20) +
80x Wall Ball (20/14)
60x KBS (53/40)
40x Sit-ups
20x DB Man-Makers (30/20)
Run 1-Mile (sub 3-mile bike ride if necessary)
30′ AMRAP
Then:
2×30/30 Couch Stretch to cool down

 

 

STRENGTH, Testing
3-RM BB Push Press and Back Squat
Work up progression…
Empty barbell for three reps
Increase load in a logical fashion, each a set of three until you hit a 3RM
No more than 5 sets per lift
Rest plenty between sets
Then:
4×10 Supinated-Grip BB Bent-Over Rows, AHAP
Between sets do 12-15x Reverse Crunch on bench
Then:
Cool Down

 

 

 

CROSSFIT
EMOM x 10
1. 40-50 Dubs or 40 seconds of trying
2. 12 Alternating Pistols or 12 reverse lunges with a KB
Then:
Snatch Complex Warm-up (Hi Pull + Muscle + OHS + Drop + SOTS or BTN PP + Hang Snatch)
Then:
SLOW pull to the knees into a Power Snatch + Hang Squat Snatch, 15′
Then:
9′ AMRAP
150m Run
12x Box Jumps 30/24”
9x Devil’s Press 50/35#
Then:
Cool Down

 

 

PHOTOS