8.31.19 Training Sessions (4)

GENERAL FITNESS
“CV Primer”
6 rounds…
150m Sprint +
Even Rounds – 7x Burpees
Odd Rounds – 15x Sit-ups
Then:
EMOM x 30
1. 15x KB Deads (70/53)
2. Wall Walks (Elite x 5, Rx x 3)
3. 40s Row (goal = 12/10 calories)
4. 30/30 Side Plank
5. Rest
6 rounds
Then:
Cool Down

 

 

STRENGTH
KB Windmill Strength Ladder
5-4-3-2-1 (ea)
Then:
12x DB/KB Box Step-ups (NON-Strict)
40s HEAVY Sandbag Bear Hug Hold, AHAP
4 sets
Then:
15x DBL KBS, AHAP
M.E. Fat Bar Horizontal Rows +
M.E. DB Reverse Flyes +
M.E. Hammer Curls
4 sets, rest plenty between efforts
Then:
Cool Down with Seated DB External Rotation

 

 

CROSSFIT
Skill Work:
Ankle Mobility
3 Rounds:
12 Alternating Pistols
10s Full Bridge
1 Legless Rope Climb – advanced do it from a seated position
Then:
Snatch Complex Warm Up
Then:
4×2 High Hang Squat Snatches, climbing
Then
2-2-1-1 Snatch Pulls @ 100-110%
Then:
4x 2 minutes on / 2 minutes off:
12/10 Cal AA +
ME Burpee Box Jump Overs 24/20”
Then:
Cool Down

 

 

STRONGFIT
Workout 1

3-Player Rope Pull/Sprint (1:1:1) +
24x Sandbag Cleans +
48x Burpee/Box Jump Overs (30/24)
20′ AMRAP

Workout 2
50/35 Calorie Echo Bike +
21x Snatch
Rd 1: 135/95
Rd 2: 155/105
Rd 3: 165/115
Rd 4: 185/125
Add 20 pounds each additional round
20′ AMRAP

Workout 3
20′ CTL
100′ Prowler Sprint (+90/+50) +
1x Deadlift (315/225)
Add 1x Deadlift each round

 

PHOTOS