2.1.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
20s Mountain Climbers +
10s rest
20s OH Plate Hold (55/45) +
10s rest
5 rounds (5′)
Then:
“Primal Sledge”
Male use 35-40#, Females use 20-30#
20x KB Box Step-ups (24/20″) +
20x KB Push Press
20x DBL KBS
20x Box Jumps
20x Strict Push-ups
30′ AMRAP for QUALITY
Then:
Cool Down

 

 

STRENGTH
20x Alt. Supermans
2×5 (ea.) Hip Airplanes
2×8 Kang Squats, light
Then:
3×6 (ea.) KB Single-Leg Deadlifts (focus on hips square, neutral spine and good balance)
Then:
Work up to your starting 5-rep Axle Bar Zercher Squats
Then:
5×5 Axle Bar Zercher Squats, climbing 
Between sets do 5x (ea.) KB Bottoms-up Clean and Press
Then:
10x Bradford Press (back to front = 1 rep) +
10x (ea.) 1-Arm KB Row, AHAP +
15x DB Floor Press, AHAP
40-60s Weighted Planks
3-4 sets
Then:
Cool Down

 

 

CROSSFIT
Prep Work
2×20 sec Front Rack Drill with bands and rig
2×10 Side Plank Rotations
Skill Work
3 Rounds for QUALITY:
Sassy: 1 Strict RMU + 8 Ring Dips
Rx: 8 Strict Ring Dips
Fitness: 5 Ring Dips
Following each set: 20 Superman Rocks+ 10 sec bridge
Then:
Clean and Jerk Warm-up
Then:
Power Clean + Push Press + Hang Squat Clean + Power Jerk + Clean and Jerk (15′)
Then:
E4OM for 20 minutes:
250m Row
25x Wall Balls
50x Dubs
Then:
Cool Down

 

 

PHOTOS