2.14.20 Training Sessions (3)

GENERAL FITNESS
Teams of two…
Wall Ball (20/14)                                 40-60-80-60
DB Burpee/Box Step-ups  (50/35)    12-14-16-14
Calories                                                30-40-50-40
Alt. DB Snatches (50/35)                   20-30-40-30
Round 1 looks like 40x Wall Ball + 12x DB Burpee/BSU + 30 Calories + 20x Alt. DB Snatches
Round 2 looks like 60x Wall Ball + 14x DB Burpee/ BSU + 40 Calories + 30x Alt. DB Snatches
Partition all work as you see fit
Right into…
5′ Cumulative Slosh Pipe OH Hold
Then:
Cool Down

 

 

STRENGTH
T-Spine Mobility
2×5 Weighted Dislocates
2×5 Tables (sit into Biceps stretch after)
2×5 Push-ups with a PLUS
Then:
Work up to a semi-challenging 5-rep “Tempo” Close-Grip Bench Press
Then, starting with that load…
5×5 Close-Grip “Tempo” Bench Press @ 5010
Rest plenty between sets
Then, add 10-15% and do 2×3 CG Bench Press (also 5010 tempo)
Then:
4×10 DB Pull-over, AHAP (go for big stretch each rep)
Then:
10-Minute Push-up Challenge
Rx – 5 reps every 15s for 10′
Scaled – 5 reps every 30s for 10′
Then:
Cool Down

 

 

CROSSFIT
Teams of two…
1000m Row +
42-30-18
Thrusters 95/65#
Pull Ups
Into…
500m Row
60 Squat Snatches 135/95#
Into…
500m Row
60x Clean and Jerks 155/105#
Into…
500m Row
18-30-42
Deadlifts 185/125#
Burpees
Into…
1000m Row
45′ Cap
Then:
Fall Down

 

 

PHOTOS