10.9.19 Training Sessions (3)

GENERAL FITNESS
KB Windmill Strength Ladder
5-4-3-2-1 (ea), climbing
Then:
Review KB TGU technique with class (5′)
Then:
50x Walking Lunges holding single KB (53/35)
40x Calories (any machine)
30x Sit-ups
20x KB Headcutters (same KB)
10x Alt. KB TGU (same KB)
28′ AMRAP
Then:
Dead Hang from Pull-up bar
Elite – 5:00
Rx – 3:00
Every drop = 30′ DB Push Crawl (35/20)
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
3×5 (ea) DB Tightrope Press
3×10 Alt. Handcuffs
Then:
DBL KB Push Press
10-8-6-4 + 20s OH Hold on final rep
Rest as needed between sets
Then:
12-10-8-8-6 DB Floor Press, climbing +
M.E. Dips
Rest fully
Then:
3×10 (ea) Seated DB External Rotation

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
Power Clean + Push Press + Hang Squat Clean + Push/Split Jerk, 15′
Then:
EMOM x 20
1. 250m/225m Row
2. 30′ Handstand Walk (sub 20x Shoulder Taps)
3. 40s Hollow Hold
4. 12x Box Jump-Overs (30″/24″)
Then:
Cool Down

 

 

PHOTOS