1.27.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
EMOM x 8
7x KB Headcutters (53/35) + 20x Toe-Taps
Then:
10x DBL KB Front Squat (53/35) +
200m Run +
10x Burpees over KBs
:20s Supinated-Grip Dead Hang
16′ AMRAP
Then:
10-Minute DB Z-Press Challenge*
6 reps every 30s for 10 minutes
Males use 2×30, Females use 2×15
*Pick a weight you can complete all reps in less than 10s
Then:
Cool Down

 

 

STRENGTH
Monster Walks, 4-ways
2×15 Gakk Squats (no full lockout)
2×10 Superman + Bent Arm Angel (pinch shoulder blades together by pinching elbows behind you)
2×15 Low Pulley External Rotation
Then:
Work up to 70% of Front Squat (3-4 sets), use straps if mobility is limited.
Then:
3×10 Front Squat @ 70%
4th set – max effort reps (record)
Then:
Work up to 70% of Close-Grip Bench Press
Then:
3×10 Close-Grip Bench Press @ 70%
4th set – max effort reps (record)
Then:
8-10x Feet Elevated Ring Rows, STRICT +
6x (ea.) 1-Arm KB Bottom-up Press, AHAP +
30s Hollow Hold
Then:
Cool Down

 

 

CROSSFIT
Skill Work:
EMOM x 8
Minute 1: 12/10 cal AA Sprint
Minute 2: 3x Pull-up + Pullover
Then:
Snatch Warm-up
Then:
5-5-3-3-1-1 TnG Power Snatch
Then:
“Mamba” (RIP Kobe Bryant)
18′ AMRAP
5x Ring Muscle-ups +
8x Power Cleans (185/125) +
24x Box jumps (30/24″)
Then:
Cool Down

 

 

PHOTOS