12.11.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
12x KBS, AHAP (53/35)
8x KB Headcutter (same load) +
4x 1-Arm KB Strict Press +
20x Toe Taps
10′ AMRAP
Then:
15x KB Deadlifts (70+/53+) + 20m Farmer’s Carry
12x KB Deadlifts + 20m Farmer’s Carry
9x KB Deadlifts + 20m Farmer’s Carry
After Rd 1: 10x Reverse Burpees
After Rd 2: 12x Toes-to-Rings (of Hanging Knee Raises from Rings)
After Rd 3:  200m Sandbag Shuttle (use longer Green bags)
After Rd 4: 4x Alt. KB TGUs, AHAP
Then:
10x BB Biceps Curls + 20x BB Grip Roll-ups (45/35)
3 sets
Then:
Cool Down

 

 

STRENGTH
2×20 Alt. Supermans
2×5 Hip Airplanes
2×5 Weighted Dislocates
Then:
10×3 Sumo Deadlifts, climbing (start @ approx. 75% 1RM)
Rest as needed between sets
Then:
3×12 (6 ea.) Alt. KB Strict Press (from front rack), AHAP
Between sets do 12-15x (ea.) DB Rows, AHAP
Then:
3×8 False-Grip Ring Rows
Between sets do 12x Reverse Hypers on Bench
Then:
Cool Down

 

 

CROSSFIT
Prep Work:
2×30 sec each Ankle Stretch + Front Rack Stretch (the one where the bar is on the rig band around your elbow and dowel rod in hand).
Skill Work:
EMOM x 15:
15x Box Jump-overs (work on bounding motion if you are ready for it)
15x V Ups
5x (ea.) SA DB OHS 50/35# or AHAP
Then:
Clean and Jerk Warm-up
Then:
Every 2 minutes for 16 minutes:
3 Squats Cleans + Split Jerk
Then:
Met Con:
For Time: 7 min Cap
3 Rounds:
10x Dbl DB Snatch 50/35#
15x T2B
Then:
Cool Down

 

 

PHOTOS