12.18.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
Bear Crawl Suicide
5m Forward + 5m Reverse
10m Forward + 10m Reverse
15m Forward + 15m Reverse
Rest while partner goes
3 sets each
Then:
20x KB Suitcase Walking Lunge (switch hands at 10 reps), AHAP +
20x DB Floor Press, AHAP +
10x DB Sit-up (place DB across chest) +
10x Burpee/Broad Jumps across gym
4 sets
Rest as needed between sets
Then:
10-Minute Static Hold Circuit
Rotate through each hold until TECHNICAL failure…
Dead Hang from Pull-up Bar (Sassy = Bent-Arm Hang from Pull-up Bar)
Bottom-of-Push-up (Chest 2″ from floor)
Bent-Body Hollow (Sassy = Hollow Body with Legs Extended)
Then:
2x30s (ea.) Couch Stretch
2x40s (ea.) Bretzel Stretch
Then:
Cool Down

 

 

STRENGTH
2x30s (ea.) Box Stretch
2×10 Dynamic Pigeon Stretch (move from one leg to the other, hold each stretch only about 2s)
2×6 Kang Squats (empty BB)
Then:
Work up to a challenging 4-rep 1&1/4 Back Squat
Then, starting with that load…
4×4 1&1/4 Back Squats, climbing
Rest as needed between sets
Then:
10x (ea.) 1-Arm DB Row +
30s Wide-Grip, Supinated Dead Hang from Pull-up Bar
3 sets
Then:
2x60x Sandbag Bear Hug Hold, AHAP (must use a cylindrical Rogue Bag)
Every 10s perform an ATG Sandbag Squat*
*If they can’t squat, just hold
Then:
Cool Down

 

 

CROSSFIT
Prep Work
2 rounds:
30 sec Lat Stretch off Box
20 sec per leg Couch Stretch
20 sec Superman Hold
Then:
Skill Work:
Toes to Bar Conditioning:
Sassy: 4x 20 UB T2B * Drop 10 sec * 3-5 more  + 20 Lunge Steps 53/35# FC
Rx: 4x 8-12 UB T2B * Drop 10 sec * 2-3 more + 20 Lunge Steps 53/35# FC
Fitness: 4x 3-5 UB IN RHYTHM * Drop 10 sec * 2 Strict + 20 Lunge Steps 53/35# FC
Then:
Clean and Jerk Warm-up
Then:
3-Position Clean (HH-ATK- Floating) + Paused Jerk (Pause 1 sec in Dip) + Drop + Clean and Jerk, 15-20′
Then:
Against a 2:00 clock…
200m Run +
M.E. Thrusters in the time remaining
Rest 1:00
4 sets
Men Rx: 95-115-135-155
Women Rx: 65-85-95-105
Then:
Cool Down

 

 

PHOTOS