2.3.20 Training Sessions (3)

GENERAL FITNESS
“CV Primer”
12x H2H KBS (53/35) +
12x Alt. Goblet Reverse Lunges
6x (ea.) 1-Arm KB Press (strict if possible) +
20x KB Toe-Taps
2x TGU
10′ AMRAP
Then:
Teams of two, alternating complete rounds with a partner.
200m Sprint +
21x KB Deadlifts (70/53) +
12x Burpees over KB
4-5 rounds each (depending on time)
Do each round as quickly as possible.
Then:
6/6 KB Windmills, AHAP +
30s/30s Side Plank +
20x Reverse Snow Angels (add light weight if possible)
3-4 sets
Then:
Cool Down

 

 

STRENGTH
2×5 Weighted Dislocates 
2×15 Gakk Squats
2×12 Low Pulley External Rotation
Then:
Front Squats
5 reps at 50%
3 reps at 60%
3 reps at 70%
Max Effort Set at 75% – record number*
*For Front Squat, if 20+ reps then add 20 pounds to your 1RM
*If 12-19 reps then add 10 pounds to your 1RM
*Less than 12 reps, keep your 1RM the same.
Then:
Bench Press
5 reps at 50%
3 reps at 60%
3 reps at 70%
Max Effort Set at 75% – record number*
*For bench Press: if 20+ reps then add 10 pounds to your 1RM
*If 12-19 reps, add 5 pounds to your 1RM
*If less than 12 reps, keep your 1RM he same
Then:
5x Strict Pull-ups, any grip
10-15x V-ups (sub Tuck-ups if necessary)
3-5 sets
Then:
Cool Down

 

 

CROSSFIT
Prep Work
Bulletproof Shoulders, 1 set
Then:
3 rounds for QUALITY
5x BB SOTS Press
5x “Tall” Box Jumps (Box height doesn’t matter. Instead try to have people land tall and focus on the jump and explosion through the hips)
Then:
Snatch Warm-up
4 reps each:
Bar Bangs
HH Muscle Snatch
Focused OHS
Drop Snatch
Hang Snatch, AK
Then:
5×2 Squat Snatches, climbing (15′)
Then:
Met Con:
14′ AMRAP
16x Box Jump-overs (24″/20”)
12x C2B Pull-ups
8x OHS (135/95)
Then:
Cool Down

 

 

PHOTOS
N/A