9.25.19 Training Sessions (3)

GENERAL FITNESS
“Shoulder Primer”
4x(30-40s) Toes-n-Nose Handstand Hold
Work in teams of three.
Then:
E2MOM x 4 rounds (32 minutes)
1. 20/15 Calories + M.E. Wall Ball (20/14)
2. 250m Run
3. 8x Burpee/Pull-ups (7’/6′) + 30s Dead Hang
4. Rest
Then:
Cool Down with Couch Stretch

 

 

STRENGTH
3×10 Scapulas Push-ups
3×10 Banded Shoulder Plank Abduction
3×10 Banded Forearm OH Reach
Then:
100-Rep Bench Press Challenge (135/75), scale as needed
Every drop perform 20x Sit-ups
Then:
4×20 High Plank -> Low Plank
4x30s Supinated-Grip DeadHang
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
EMOM x 9
1.
30 second Table Rocks
2. 16-30 Shoulder Taps (off box)
3. 5-8 Strict T2B
Then:
Clean and Jerk Warm Up
Then:
4×5 TnG Cleans, climbing
5th set M.E. at 90% of last set of 5
Then:
20 SA DB Hang Clean and Jerks 50/35# (10/10)
50 Dubs
40 SA OHS (20/20)
50 Dubs
60 Alternating DB Snatch
50 Dubs
40 Ab Mat Sit Ups
50 Dubs
20 SA DB Hang Clean and Jerk
Then:
Cool Down

 

 

PHOTOS
N/A