Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet/Back Extensions
D. CrossFit Class
"PRESS YOUR LUCK"
EMOM FOR 16M
MIN 1: 15/10 CAL SKI
MIN 2: 15 HEAVY RUSSIAN SWINGS
MIN 3: 50 DU'S
MIN 4: MAX REPS Z-PRESS
*50 - 55 - 55 - 58
*118 Reps
1. SCORE IS COMPLETED NUMBER OF Z-PRESS.
2. SCALE DU'S AS NEEDED. SWINGS ARE (2/1.5)
+
DO POST WORKOUT WITH A PARTNER
A. PLATED HALOS + HOLD
1 PLATED HALO + 3 SECOND HOLD + OPPOSITTE DIRECTION HALO + 3 SECOND HOLD
X10 (5/EACH DIRECTION)
B. HOLLOW HOLD CLUSTERS
15.15.15
15 SECOND HOLD - 10 SEC REST - 15 SECOND HOLD - 10 SEC REST - 15 SEC HOLD
REST 2M, X2
C. 50 YARD SA OHD KB WALKS (EACH ARM)
*P1 GOES 50 YARDS LEFT ARM - P2 GOES 50 YARDS LEFT ARM.
P1 GOES RIGHT, P2 GOES RIGHT.
D. 3 TURKISH GET-UPS/SIDE
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
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Friday, January 20, 2023
20 January
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