11.20.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
30′ BW Walking Lunge +
30′ Burpee/Broad Jump +
30′ BW Walking Lunge +
30′ Bear Crawl
Rest while partner goes
4 rounds each
Then:
30x Box Jumps (24″/20″) +
150m KB Farmer’s Carry (athlete choses load) +
40x Ab Mat Sit-ups +
150m KB Farmer’s Carry +
50x DB Floor Press (50/25) 
150m KB Farmer’s Carry
2 rounds
35′ Cap
Then:
Cool Down

 

 

STRENGTH
2×12 Alt. Supermans
2×5 ea. Hip Airplanes
Then:
3x (3-2-1) Deficit Sumo Deadlift Waves
Elevate feet onto two separate 25-35# competition plates (ensure low back is in good position)
Each wave should be heavier than the previous.
For example:
Wave 1 (warm-up):
Set 1 – 100 x 3
Set 2 – 110 x 2
Set 3 – 120 x 1
Wave 2 (moderate)
Set 1 – 120 x 3
Set 2 – 130 x 2
Set 3 – 140 x 1
Wave 3 (shitty)
Set 1 – 140 x 3
Set 2 – 160 x 2
Set 3 – 160 x 1
Rest plenty between sets
Then:
10×10 Push-up “Matrix”
10 different variations of a Push-up
Sassy – Rest exactly 1:00 between sets
Rx – Rest as needed
Then:
Cool Down

 

 

CROSSFIT
EMOM x 9
1. 2x Legless Rope Climbs (scaled as needed)
2. 30s Hollow Rocks
3. 30s Superman Hold
Then:
Clean and Jerk Warm-up
Then:
Work up to 60% of 1 RM (5-7 minutes)
Then:
EMOM
Minute 1: 7 Cleans + 1 Jerk
Minute 2: 6 Cleans + 2 Jerks
Minute 3: 5 Cleans + 3 Jerks
Minute 4: 4 Cleans + 4 Jerks
Minute 5: 3 Cleans + 5 Jerks
Minute 6: 2 Cleans + 6 Jerks
Minute 7: 1 Clean + 7 Jerks
Then:
Against a 14 minute running clock:
2 minutes of work+ 1 minute of rest
0-2: 10x Front Squats + ME Burpee Bar Hops
2-3: Rest
3-5: 8x Front Squats + ME Burpee Bar Hops
5-6 Rest
6-8: 6x Front Squats + ME Burpee Bar Hops
8-9: Rest
9-11: 4x Front Squats + ME Burpee Bar Hops
11-12: Rest
12-14: 2x Front Squats + ME Burpee Bar Hops
Score= Burpees
Sassy: Ladies: 95-105-125-145-165      Gentlemen: 135-155-185-215-235
RX: Ladies 65-85-95-105-125    Gentlemen: 95-115-135-155-185
Fitness: Ladies 55-65-75-85-95    Gentlemen: 95-105-115-125-135
**
For ease of tracking try and have people stick with one category. Also try and have bigger classes take off small plates and replace with bigger plates. They have a minute to change plates.**
Then:
Cool Down

 

 

PHOTOS