9.18.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
4x(30/30) Box Jumps (24″/20″)
4x (30/30) Explosive Box Step-up Hops
4x (30/30) Mountain Climbers
Then:
20x Walking Farmer’s Lunges (2×53/35) +
150m KB Front Rack Carry (same KBs)
20x Sit-ups +
5x Wall Walks
30′ AMRAP
Then:
20x Pike Pulses +
20x Superman Rocks
2-3 sets
Then:
Cool Down

 

 

STRENGTH
Monster Walks, 4 ways
Then:
8-8-6 (ea) STRICT Crossover Box Step-ups
Between sets do 10/10 Banded Quad Extensions
Then:
Work up to a challenging 8-rep (total) BB Reverse Lunge (2-3 sets)
Then, starting with that load…
2x (8-6-4) BB Reverse Lunge Waves (second wave heavier)
Chase each set with 12x Explosive Split Jumps (emphasize height!)
Then:
8-8-6-6 DB RDLs @ 4010 tempo, each set AHAP
Between sets do 30s Wide-Grip Dead Hang
Then:
Cool Down

 

 

CROSSFIT
Skill work:
3 rounds (8′ cap)
8x Paused (2s in bottom) Ring Dips
10x Deck Squats +
20x Superman Rocks
Then:
Clean and Jerk warm-up
Then:
2x Hang Clean + Split Jerk
4-5 sets, climbing
Then:
“Buy-in”
1000m Row/Ski
Into…
21-15-9
Box Jumps (30/24) +
T2B
Then:
Cool Down

 

 

PHOTOS