GENERAL FITNESS
“CV Primer”
P1 60s of 3x Burpees + Sprint across the gym and back
P2 Rest
Switch
4 rounds each (8′ total)
Then:
12x (6 ea.) Alt. DB Forward Lunges (50/35) +
1-6 Strict T2B Ladder
Right into…
12x Heavy KB Sumo Deadlifts (70/53) +
1-8 Box Jump Ladder (30/24)
Then:
12x BB Z-Press (45/35) +
20x Pike Pulses
2-3 sets
Then:
Cool Down with Couch Stretch

 

 

STRENGTH
T-Spine Mobility
Then:
DB Complex
Biceps Curls +
Upright Row +
Bent-Over Row +
Thruster +
Lateral Lunge +
Renegade Row
Set 1: 3 consecutive rounds of 6 reps each
Set 2: 3 consecutive rounds of 4 reps each, heavier
Then:
100x Strict Press (75/55). Touch chest, lockout every rep
Each drop perform 5x Strict Pull-ups + 60s DB Farmer’s Hold (70+/40+)
Then:
Rotator Cuff with DB or Crossover Symmetry

 

 

CROSSFIT
Prep Work:
2 rounds
3x Strict Pull-ups
3x Inchworm+ Push Up
20x Hollow Rockers
Then:
T2B Conditioning:
Sassy: 3-6-9-12-15-12-9-6-3
Rx: 2-4-6-8-10-8-6-4-2
Fitness work on kipping movement and practice linking them together. Try and accumulate 25 in sets of 2-3.
Then:
Clean and Jerk Warm-up
Then:
5 sets, climbing
Squat Clean + Hang Squat Clean + Jerk
Then:
Met Con
4 sets:
5x Deadlifts 215/315, or AHAP
200m row Sprint
Rest 2 minutes between rounds
Then:
Cool Down

 

 

PHOTOS