11.1.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
15x DB Hang Clean and Jerks (athlete chooses load) +
30x Squats +
60s FLR
10′ AMRAP
Then:
Teams of two…
1000m Row/Ski +
750m Run (3 big laps) +
20x DB Burpee/Box Step-ups (50/30, 24″/20″)
80x American KBS (70/53)
20x DB Burpee/Box Step-ups
750m Run +
1000m Row/Ski
30′ Cap
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
Then:
DB Complex
Biceps Curls +
Upright Rows +
Bent-Over Rows +
Thrusters +
Lateral Lunge +
Renegade Row
Set 1: 3 rounds of 6 reps each
Set 2: 3 rounds of 4 reps each, heavier
Then:
Dead-Stop BB Strict Press
10-8-6-4-4, climbing
Rest as needed between sets
Then:
20x BB Grip Roll-ups +
20x Plate Pinch Step-ups +
30s Dead Hang
2-3 sets
Then:
Cool Down

 

 

CROSSFIT
CrossFit Open Workout 20.4

 

 

PHOTOS