12.14.19 Training Sessions (5)

GENERAL FITNESS
“CV Primer”
20x Alt. KB TGUs (53/35)
Every 2:00 perform 20x Split Jumps
12′ Cap
Then:
Teams of two…
100m/100m
200m/200m
300m/300m
400m/400m
500m/500m
Into…
“You go, I go” (per exercise)
21-18-15-12-9
American KBS (70/53)
Box Jumps (30/24)
Back into…
500m/500m
400m/400m
300m/300m
200m/200m
100m/100m
All for time
Then:
Cool Down

 

 

STRENGTH
“Midline Primer”
EMOM x 12
1. 30s KB Mixed Hold (Front Rack R + OH Hold L), 2×53/35  +
2. 15x DBL KBS +
3. 30s Mixed Hold (Front Rack L + OH Hold R) +
4. 15x DBL KBS
3 rounds
Then:
1-10 Axle Deadlifts (variable grip allowed) + Neutral DB Chest Press, both AHAP
Then:
4×10 Bench-Supported Bilateral Fat DB Rows, AHAP
Between sets do 60s FLR in Rings
Then:
Cool Down with Low Pulley Shoulder External Rotation, timer permitting

 

 

CROSSFIT
Prep:
3 casual rounds
20 sec Static Hold on Rings
30 sec Jump Rope play- singles, dubs, triples, whatever just jump
Then:
10x 12/10 cal AA Sprint
Right into…
Round 1: 10/8x Bar Muscle Ups OR 12x Strict Pull Ups
Round 2: 16x DB Snatches 70/50#
Round 3: 3x Rope Climbs (sassy- at least one legless)
Round 4: 30x DBL KB OH Walking Lunges
Round 5: 20x Pistols
Round 6: 10/8x Bar Muscle Ups OR 12x Strict Pull Ups
Round 7: 16x DB Snatches 70/50#
Round 8: 3x Rope Climbs (sassy- at least one legless)
Round 9: 30x DBL KB OH Walking Lunges
Round 10: 20x Pistols
Then:
Cool Down

 

 

WEIGHTLIFTING PRACTICE – CJ
Clean-Specific Mobility – 5 mins
Then:
3 sets climbing…
3x Muscle Clean + 2x Front Squats + 1x Push Press
Then:
Clean + Front Squat + Jerk (approx. 50-60% 1RM CJ)
4x (2-2-2)
Then:
Bench Back Squat
6×50% (1RM BS)
6×60%
2x6x70%
Then:
6-8x Strict T2B +
12-15x Low Pulley Shoulder External Rotation
2-3 sets
Then:
Cool Down

 

 

STRONGFIT
Workout 1:
10x1x70-75% Clean and Jerk
20′ Cap
Focus on speed, technique and execution

Workout 2:

4 sets climbing to AHAP (20′ cap)
5x Farmer Bar Deadlifts +
50′ Farmer’s Carry +
5x Farmer Bar Deadlifts +
50′ Farmer’s Carry
Rest as needed

Workout 3:
E4MOM (20′)
1. 40′ 1-Arm OH DB Walking Lunge (70/50) + 4x 20″ Rope Climbs + 40′ 1-Arm OH DB Walking Lunge
2. 40/28 Calorie Assault Bike
3. 40′ 1-Arm OH DB Walking Lunge (70/50) + 4x 20″ Rope Climbs + 40′ 1-Arm OH DB Walking Lunge
4. 40/28 Calorie Assault Bike
5. 40′ 1-Arm OH DB Walking Lunge (70/50) + 4x 20″ Rope Climbs + 40′ 1-Arm OH DB Walking Lunge
Then:
Cool Down

 

PHOTOS