Level 2: CrossFit
Some misery for today in the form of kettlebell squats, push press and holds, we’ll need to give you a good 20 minutes to get all the work done (conditioning focus).
It’s time for the third fitness test today. Simply burpees, runs and pull ups across three rounds. It’s a sprint and a tough little engine workout (benchmark/conditioning).
Strength day as a change of pace and movement with split squats (strength focus).
Some dumbbell deadlifts and cleans thrown in the mix with muscle ups (conditioning focus).
Some single leg work for today. Weighted carries with pistols, then weighted carries and lateral step ups (conditioning focus).
Just 8 minutes for today’s AMRAP with box jumps and thrusters, low reps building as you go along (conditioning focus).
A doubled-up row MetCon both on the rower and on the rings. Five rounds (conditioning focus).
Gymnastic Strength for CrossFit
Bar muscle up strength
Handstand push ups
Back squat (interim retest)
Bench press (interim retest)
Olympic Weightlifting Club
Clean & jerk
Snatch + clean & jerk