Level 2: CrossFit
Starting off with the week’s heavy day. It’s split squats on the menu, perfect for those of us who mostly work two legs versus one with lots of back squats, front squats etc. So that’s all of us (strength focus).
A run and a muscle up MetCon. As always suitable variations will be given based on what you need to work on should you not yet have a muscle up – so a good day to skill up or practise. Two rounder with a 20 minute cap to give you a chance to get through it (conditioning focus).
We have a ‘not for time’ workout today to find the heaviest load across a four movement barbell complex of deadlift into front squat into push press into a curve ball overhead finish – today will be a fun challenge (strength endurance focus).
A twenty minute AMRAP today with a weighted carry, handstand push ups and burpee box jump (conditioning focus).
Three squatting movements layered to fatigue and challenge you as you move through in this one rounder with a 10 minute time cap (conditioning focus).
Low impact cardio MetCon today – short runs, double-unders and sit ups. One to find the pace and push though hard (conditioning focus).
Partner workout to end this week. In pairs you’ll need to complete a row together (whilst the non-working partner is given a task), complete a lot of thrusters (whilst the non-working partner is given a task) and then complete a lot of pull ups (whilst the non-working partner is given a task). Short warm up and a good 40 minutes to complete (partner/conditioning focus).
Gymnastic Strength for CrossFit
Ring pull ups (for muscle up)
Back planche skills and drills
Wall walks and shoulder taps
Pull up and chin up complex
V or Tuck-ups
Deadlift 1RM retest
Bench 1RM retest
Squat 1RM retest
*if you cannot attend all, discuss with the coach regarding which retest you should attempt.
Olympic Weightlifting Club
Snatch pull + snatch with press work
Power clean and jerk
Snatch from hang + jerk work
Finishing off this six week run with a review of the drills we’ve been hitting and then a practise session to put all our good work into action and hopefully see some better kipping and some first muscle ups.
We will also review our Upper Body Strength programme and discuss how to progress through so that we see some first pull ups in the coming weeks.
Skills Clinic will return soon enough with a revised skill focus and new programme.