12.16.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Jumping Warm-up:
4x (30/30) Box Jumps +
4x (30/30) Explosive Step-up Hops +
4x (30/30) Mountain Climbers
Then:
Divide class into three groups…
8′ AMRAP
12/10 Calories Ski Erg +
12x DB Thrusters (40/25)
Rest 2:00
8′ AMRAP
12x American KBS (53/35) +
12x Alt. Goblet Reverse Lunges +
8x Burpees
Rest 2:00
8′ AMRAP
12/10 Calorie Assault Bike +
6-8x Strict Pull-ups +
15x Squats
Then:
Cool Down

 

 

STRENGTH
2×20 Alt Supermans
Banded Forearm Stretch on Barbell
2x30s (ea.) Couch Stretch…on concrete wall
Then:
Work up to a starting 3-Rep Paused (3s) Front Squat (2-3 sets)
Then, starting with that load…
6×3 Paused Front Squat, climbing
Between sets do 3-5x Wide, Pronated-Grip Pull-ups
Then:
Mini-DB Complex, light
10x Biceps Curls +
10x DB Upright Row +
10x DB Reverse Flyes
This is one set, do 3
Then:
3×10 (ea.) Palloff Press (using COS unit)
Then:
Cool Down

 

 

CROSSFIT
Prep Work
2 rounds:
Bulletproof Shoulders
3x Inchworm-to-Push Ups
Then:
Skill Work – 8′
HSPU Conditioning:
Sassy: 60 STRICT reps in as few sets as possible
Rx: 60 KIPPING reps in as few sets as possible
Fitness: Work on kipping motion OR shoot for 40 total reps
*Every break in Sassy and Rx = 30 Sit Ups
Then:
Snatch Warm-up
Then:
3×2 Muscle Snatch
Then:
5x (High Hang + Snatch Balance + Pausing OHS)
Then:
EMOM x15
Minute 1: 12/10 Calorie Row, 15/12 (sassy)
Minute 2: 6x OHS 135/95#, 8 reps (sassy)
Minute 3: 3x BMUs OR 3x Strict Pull Ups
Then:
Cool Down

 

 

PHOTOS