10.11.19 Training Sessions (3), CF Open Workout 20.1

GENERAL FITNESS
“CV Primer”
10x DB Curtis P’s (50/30) +
20x DB Floor Press (same DBs) +
30x Sit-ups +
400m Run +
50x American KBS (53/40)
Slow and steady pace
15′ Cap
Then:
Every 5:00 minutes
Round 1: 400m Run* + 30x Alt. DB Snatches (50/35)
Round 2: 400m Run + 20x BB Curls + 30x BB Strict Press (45/35)
Round 3: 400m Run + 25/17 Calories, any machine
Round 4: 400m Run + 10x Wall Walks
Round 5: 400m Run + 400m Run
*(sub 20/15) Calorie Assault Bike*
25′ total
Then:
Cool Down

 

 

STRENGTH
T-Spine mobility
Bulletproof Shoulders, 2 sets
Then:
8-8-6-6-4 BTN Push Press (focus on good balance in the dip phase)
Between sets do 30s Dead Hang
Then:
B1 8-10x DB Hammer Curls
B2 8-10x Fat Bar “Perfect” Curls
B3 6-8x DB Hammer Curls
Rest 2:00, 3 sets
Then:
20x Reverse Hypers, off bench +
30s RKC Plank
2-3 sets
Then:
Cool Down

 

CROSSFIT
Open Workout 20.1
8x BB Ground-to-Overhead (95/65) +
10x Bar-Facing Burpees
10 rounds
15′ Cap
Then:
Cool Down

 

 

PHOTOS