1.4.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
4x Alt. KB Headcutter Reverse Lunges (53/35) +
20x Toe-Taps +
3x Burpees
Then:
45/15 Circuit
Ski Erg
Wall Sit
Assault Bike
OH Plate Hold (55/35)
Mountain Climbers
Explosive Whip Smash
Dead Hang (every 10s perform a strict pull-up)
Rest
3 rounds (24′)
Then:
Cool Down

 

 

STRENGTH
2×10 Shoulder Handcuffs
2×10 Cossack Squats
Then:
A1 12x Alt. BB Reverse Lunges, AHAP
A2 10-12x Feet-Elevated Ring Rows
12′ AMRAP
Then:
B1 8-10x DB DeadRows
B2 10-12x Dips
12′ AMRAP
Then:
C1 20-30s Reverse Plank
C2 10-12x BB Z-Press
C3 8-10x Seated DB Zottman Curls @ 4010 tempo
3 sets
Then:
Cool Down

 

 

CROSSFIT
Prep Work
2×30 seconds each:
External rotation stretch with dowel rod
Lat stretch off box with dowel
Then:
Clean and Jerk Warm-up
Then:
Clean Cycling
5-5-4-4-3
Then:
20 min AMRAP
100 Dubs
50x Wall Balls (20/14)
30x Hang Power Snatches (95/65)
16x Front Rack Reverse Lunges (95/65)
Then:
Cool Down

 

 

PHOTOS
N/A