2.12.20 Training Sessions (3)

GENERAL FITNESS
In teams of two…
“Beware the Bodyweight Exercise”
P1 30s Handstand Hold, against wall (Sassy = Toe-n-Nose)
P2 Rest
Switch, 4 rounds each
Then:
P1 20x Explosive Step-up Hops (24″/20″)
P2 Rest
Switch, 4 rounds each
Then:
P1 8x Burpees/Pull-ups (7’/6′). Sub Target Burpees if necessary
P2 Rest
Switch, 4 rounds each
Then:
P1 15x Sit-ups (Sassy = Medicine Ball Sit-up Tosses)
P2 Rest
Switch, 4 rounds each
Then:
P1 40s Dead Hang
P2 Rest
Switch, 4 rounds each
Then:
P1 30x Mountain Climbers
P2 Rest
Switch, 4 rounds each
Then:
P1 200m Run
P2 Rest
Switch, 4 rounds each
Then:
M.E. Calories (first come first serve for machine) in the time remaining. Switch back and forth as you see fit
Calories = score
40′ Cap
Then:
Fall Down

 

 

STRENGTH
3×5 Wall Squats
2×20 Superman Rocks
2×15 Gakk Squats
Then:
Establish a starting load for a 4-Rep Paused (3s) Back Squat
Then:
5×4 Paused (3s) Back Squats, across
Between sets do 8-12x Feet-Elevated Ring Rows (athlete should be parallel to floor, hips high)
Then:
10-6-4-4 Deficit BB RDLs, climbing
Then:
15x DB Floor Press, AHAP +
6-8x Strict Toes-to-Bar
3 sets
Then:
Cool Down

 

 

CROSSFIT
Prep Work
3 rounds for QUALITY:
5x Wall Squats
15x V-ups
Then:
Skill Work
10 min of steady movement…
50 Dubs (Sassy= UB)
30’ Handstand Walk OR 30 Chicken Pluckers (against wall or freestanding)
20x Superman Rocks
Then:
Clean and Jerk Warm-up
Then:
Squat Clean + Push Jerk + Split Jerk + Squat Clean + Jerk of choice (Power vs. Split)
Met Con:
21-15-9
Calories on Assault Bike
KB Thrusters 53/35#
Burpee/Kettlebell Hops
Then:
Cool Down

 

 

PHOTOS