12.28.19 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
16x Alt. DB Snatch (50/35) +
10x Burpees over DBs
3 rounds for time
12′ Cap
Then:
30/90 Intervals 
30s HARD Interval (any machine) +
90s “Rest”
Alternate between the following 90s “rest” stations:
1. 2x Alt. KB TGU (53/35)
2. 15x Wall Ball (20/14)
3. 2x 20′ Rope Ascents
12 rounds (24′)
Then:
20x Pike Pulses +
30s/30s Side Plank
2-3 sets
Then:
Cool Down

 

 

STRENGTH
2×12 Banded Skydrivers
2×5 Hip Airplanes
Then:
Work up to a challenging 7-rep Sumo Deadlift (2-3 sets)
Then, starting with that load…
2x (7-5-3) Sumo Deadlift Waves
Rest as needed between sets
Then:
3×8 Snatch-Grip RDLs (no straps), focus on good lat activation and a hamstring stretch
Then:
“BB Curl-off” (45/35)
You and a partner of comparable strength alternate climbing the ladder as high as possible until one partner breaks
1-1, 2-2, 3-3, 4-4, etc.
Then:
Cool Down

 

 

CROSSFIT
3x 30s Work / 15s Rest:
Lat Stretch/T-Spine Mobe, off box
Nose and Toes HS Hold
Then:
Skill Work
4 sets for QUALITY:
10x Box Jump Overs (24″/20”)
1-3x False-Grip Ring Pull-ups or Strict RMUs
Then:
Clean and Jerk Warm-up
Then:
5×2 Clean and Jerk @ 80% 1RM (no TnG reps), 15′
Then:
E3MOM x 4 (12′)
5x Deadlifts (315/225) +
200m Sprint
Then:
Cool Down

 

 

PHOTOS