8.28.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
25′ Burpee/Broad Jump +
25′ Forward Bear Crawl
Then:
Divide the class into two even groups
Group A
7x KB Headcutter @ 53/35
5x KB Headcutter @ 70/53
3x KB Headcutter @ AHAP/AHAP
30s HARD Interval, any machine +
60s Rest
4 rounds
Rest fully
Then:
Group B
7x DB Hang Clean and Jerk @ 2×30/20
5x DB Hang Clean and Jerk @ 2×50/30
3x DB Hang Clean and Jerk @ 2xAHAP/AHAP
30s HARD Interval, different machine
Rest 60s
4 rounds
Then:
3×6 KB Windmills, climbing to AHAP
Then:
Cool Down

 

 

STRENGTH
Foam roll Lats and T-Spine
Then:
Bulletproof Shoulders, 2 sets
Then:
12-8-8-6-6 Seated BTN Press, Snatch-Grip
Use set of 12 as a warm-up set. Other sets should be close to failure
Between sets do 3-5x 1 & 1/4 Chin-ups
Then:
10-12x Seated DBL DB French Press, AHAP
Between sets do 30s Reverse Plank on floor
Then:
3xM.E. 1-Arm KB Bottoms-up Press (30/20)
Rest as needed
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
Handstand Walking (10 min)
Elite: 6×30’ (rig to rig) UB
Rx: 4×30’ walks
Amateur: 4×12-16 Shoulder Taps (facing wall). Practice some free standing kick ups between sets.
Then:
Clean and Jerk warm-up (4x each: Hi Pull + Muscle Clean + FS + Hang Squat + Strict Press + Push Press + Push Jerk)
Then:
5×5 TnG Power Clean and Jerks- focus on speed and the cycling…not weight!
Then:
For Time (15 min cap)
50 OHS 75/55#
40 T2B
30 Power Snatch (75/55#)
20 HSPU
10 RMU
Then:
Cool Down

 

 

PHOTOS