10.4.19 Training Sessions (3)

GENERAL FITNESS
“FYF”
6′ AMRAP #1
10/7 Calories Assault/Echo Bike +
5x DB Man-Makers (50/30)

Rest 2:00

6′ AMRAP #2 – Outside
200m Sprint +
15x American KBS (53/40)

Rest 2:00

6′ AMRAP #3
500m Row +
40x Squats +
30x Sit-ups +
20x Push-up +
10x Strict Pull-ups
Rest 2:00
2 rounds
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
Then:
6-4-4 Earthquake Strict Press (hold the final rep overhead 10 sec)
Then:
Work up to challenging 8-rep Conventional Bench Press
Then:
“Giant Set”
B1 7-5-3-3 Bench Press
B2 8-12x DB Upright Rows
B3 8-12x Supine DB Triceps Extensions
B4 8-12x Fat Bar Biceps Curls
B5 M.E. Strict Push-ups (scale up with band push-ups)
Rest 3-4 minutes
4 sets
Then:
Cool Down

 

CROSSFIT
Teams of two…
4x250m Sprints
40x Snatches 135/95 Sassy: 155/105
4x250m Sprints
40x Clusters 135/95
4x250m Sprints
80x Deadlifts
4x250m Sprints
100x Bar-Facing Burpees
40′ Cap
Then:
Cool Down

 

 

PHOTOS