GENERAL FITNESS
“CV Primer”
Climb the ladder as high as possible in 8′
3-6-9…
DB Power Cleans (40/25) +
Box Jumps (24″/20″)
Then:
RKBS (53/40) 100-75-50-25
Sit-ups 60-50-40-30
Pull-ups 12-10-8-6
Alt. KB TGUs 8-6-4-2
Round 1 looks like 100x KBS + 60x Sit-ups + 12x Pull-ups + 8x TGU
Round 2 looks like 75x KBS + 50x Sit-ups + 10x Pull-ups + 6x TGUs, etc.
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility + Banded Front Squat Stretch
2×5 Weighted Dislocates, light
2×10 Cossack Squats
2×5 Push-ups with a PLUS
Then:
Work up to a 1RM Front Squat and Bi-Acromial Bench Press
Here is our suggested work up…
5-5-3-3-1-1-1
Then:
3×15 Standing Powell Raises

 

 

CROSSFIT
Prep Work
2×30 sec Hollow Hold
2x 30sec Couch Stretch/Side
Then:
Skill Work:
3 rounds
3x Skin-the-Cats on Rings
5-10x UB Ring Dips
Then:
Snatch Warm-up
3×2 Muscle Snatch
Then
4-4-3-3 TNG Power Snatches
Then:
10 min Cap
“Jacked-up Jackie”
1000m Row
50 Thrusters 75/55#
30 C2B Pull Ups
OR
“Jackie”
1000m Row
50 Thrusters 45#
30 Pull Ups
Then:
Cool Down