10.16.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
400m Run +
2 rounds of Cindy (5x Strict Pull-ups + 10x Push-ups + 15x Squats)
15′ AMRAP
Then:
Five max effort UB rounds of:
American KBS (70/53) +
DB Floor Press (50/25)
Rest exactly 60s between rounds
Then:
10-Minute Static Hold Circuit:
Rotate between the following static holds for 10-minutes:
Goblet Wall Sit (40/30)
Bent-Arm Hang (regular Dead hang will suffice if Bent-Arm is too difficult)
Reverse Plank
Then:
Cool Down

 

 

STRENGTH
Monster Walks
Then:
20-15-10-10 KB Sumo Deadlifts, climbing
Chase each set with 10x Explosive Split Jumps (total). Go for max height each jump
Then:
7-5-5-3 Alt. BB Reverse Lunge (ea), climbing
Between each set do 10x Seated Banded Hip Abduction
Then:
4×6 Nordic Curls @ 4010 tempo
Between sets do 6x (ea) Banded Supine Quad Extension
Then:
Cool Down

 

 

CROSSFIT
Clean and Jerk warm-up
Then:
10-1 Clean Ladder- cleans anyway squat or power
Rx Female weights: 85-95-105-115-125-135-145-155-165- 175
Rx Mens weights: 115-135-155-175-195-205-225-245-255
Scaled Female: 55-65-70-75-80-85-90-95-100-105
Scaled Men: 65-75-85-95-105-125-135-145-155-165
After each rung perform a 200m Row ALL-OUT
Score = slowest row
Then:
Cool Down

 

 

PHOTOS