CrossFit (Level 2)
We start with your heavy day and Bulgarian split squats, getting you to hit some single leg strength with a tough movement. Make sure to stretch after this one (strength focus).
Squat, jump and press – a simple triplet across 6 rounds. Today’s Bulletproof Shoulders work will hit some suitcase carries (conditioning focus).
A couplet today of inverted ring row and lunges within a 10 minute AMRAP. Once done, you then have a static hold finisher/challenge. Today’s Bulletproof Shoulders will involve some wall facing handstand holds (conditioning focus).
We go between two movements again today: bench press and good mornings. Bulletproof Shoulders has some dislocations, holds, carries and a push up variation (strength endurance focus).
Tabata intervals on two barbell movements and double-unders, should be a spicy workout. As always those 10 seconds of rest during Tabata will feel unusually short. The Bulletproof Shoulders conditioning is an overhead carry (conditioning focus).
A 21-15-9 with burpees, dumbbell step ups and farmer’s carry. You’ll also get a second WOD with a partner to finish off. So expect lots of work and a great challenge to kick off your weekend (conditioning focus).
Three parts, all with rowing and then an upper body pulls of decreasing difficulty (conditioning focus).
Toes-to-bar (strict and kipping)
Rope pull ups and holds
Muscle up transition work
Ring dip strength
Toes-to-bar into L-hang conditioning
Strict pull ups
Bench Press deload
Rep max test
Olympic Weightlifting Club
Snatch and clean & jerk
Clean & jerk