GENERAL FITNESS
“CV Primer”
Keep a Kettlebell moving for 8’…
10x Alt. Halos +
10x Goblet Squats +
10x (5 ea.) 1-Arm KB Clean and Press, long cycle +
10x (ea.) ATW +
10x (5 ea.) KB Windmill
Then:
With the heaviest pair of DB/BB possible…
10x DB/BB Biceps Curls +
10x DB/BB Bent-Over Rows +
10x DB/BB Strict Press +
Rd 1: 12x Strict Pull-ups
Rd 2: 8×100′ Shuttles (outside)
Rd 3: 60s Sandbag Bear Hug Hold, AHAP
Rd 4: 30x Split Jumps
Rd 5: 20/15 Calories (any machine)
Then:
25x BB Grip Roll-ups (45/35) +
15x Strict Push-ups
4 rounds
Then:
Cool Down with Rotator Cuff Work

 

 

STRENGTH
T-Spine Mobility
Bulletproof Shoulders x 2
Then:
BTN BB Push Press
10-10-8-8-6-6, climbing
Between sets do the same number of HEAVY 1-Arm DB Rows off bench
Then:
1:00 KB Front Rack Hold
Every 10s perform an ATG squat
3 sets, climbing to AHAP
Between set do 10-12x DB Pullovers, slow (go for stretch)
Then:
3×15 HEAVY DB Shrugs, use straps
Then:
Cool Down

 

 

CROSSFIT
Skill Work 10 minutes
Elite 3 UB Sets: 5 T2B+ 4 Kipping Pull-ups + 3 BMUs
Rx: 3x 3T2B + 3 Kipping Pull-ups, drop + 2 BMUs
Fitness: 3x 3 T2B drop 3 Kipping Pull-ups
Rest 1-2 minutes between sets
Then:
Snatch Warm-up
Then:
Power Snatch + Snatch Balance (Pause on the bottom) + OHS, 15′
Then:
E2OM x 16 minutes.
Alternate between stations
Part A.
5 Power Cleans + 4 Front Squats + 3 S2OH 135/95# scale up or down. (use a weight you can do this UB. Speed over weight today!)

Part B.
Elite: 10 Strict HSPUs + 15 Ab Mat Sit-ups
Rx: 10 HSPUs + 15 Ab Mat Sit-ups
Fitness: 5 HSPUs OR 10 HRPUs + 15 Ab Mat Sit-ups
Then:
Cool Down

 

 

PHOTOS