1.22.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 10
1. 15x American KBS (53/40)
2. 30x Mountain Climbers
Then:
30′ AMRAP (stagger group if necessary)
500 Meter Row/Ski or 35/25 Calorie Bike/Treadmill
40x DB Walking Lunges (35/25)
30x Burpees
20x Dumbbell Thrusters (same DBs)
10x Toes-to-Bar / Hanging Knee Raises
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
3×5 (ea.) DB Tightrope Press (focus on intense bracing)
2×15 Lowe Pulley Banded External Rotation
Then:
10-10-6-6-3  BB Strict Press, climbing
Between sets do 2-3x (3-3-3) Paused Chin-ups (3s at top + 3s at mid-range + 3s dead hang in bottom)
Then:
12x DB Neutral-Grip Bent-Over Rows +
12x HEAVY Russian KBS (90/70) +
M.E. Hanging Ring Rows (sassy = elevate feet)
Rest fully, 3 sets
Then:
Cool Down

 

 

CROSSFIT
Prep Work
3×30 seconds/15 transition:
Toes-n-Nose Handstand Hold
Hollow Hold
Then:
Skill Work:
Handstand Push Ups
4 sets
Sassy: 10 second Hold + 5 Strict + 5 Kipping + 10 second Hold
Rx: 10 seconds Hold+ 2 Strict + 4 Kipping + 10 second Hold
Fitness: 3-5 Kipping + 10 second Hold
** between every set do 20 sec. lat stretch off box
Then:
Clean and Jerk Warm-up:
Build up to 70% of 1RM
EMOM x 8
Power Clean + Squat Clean + Split Jerk
Then:
10-1 Ladder
HPC + Thruster
Sassy: 115/85
Rx 95/65
8′ Cap
Then:
Cool Down

 

 

PHOTOS