Level 2: CrossFit
Run and deadlift workout with a twist. Kicking off the week with a mentally challenging three rounder (conditioning focus).
Dumbbell thrusters, pull ups and burpees with a descending and then ascending rep scheme. Around 10-15 minutes to get this done (conditioning focus).
A barbell couplet today of hang power snatch into unbroken sets of back squat. 7 rounds in total and 15 minutes to get this done (conditioning focus).
Higher volume gymnastics workout today. One common movement and two uncommon. Longer time cap of 20-25 minutes (conditioning focus).
A 10 minute AMRAP of heavy front squats and bar muscle ups. Good opportunity to practise this skill today (heavy conditioning focus).
Two workouts, the first involves row sprints and box jumps, the second workout will involve some shuttle run sprints. An engine day (conditioning focus).
This week’s heavy day falls at the end of the week and hitting push press and push jerks. 15 minutes in total (strength focus)
Gymnastic Strength for CrossFit
Muscle up transition work
Pull up strength
Accessory: one and a quarter squats
Accessory: box step ups
SWOD: ladder of squat cleans and burpees
Accessory: good mornings
Complex/1RM: lunges and squats
Accessory: tempo bench
Accessory: planks and push ups
QWOD: megaset dips, floor press, push ups
Olympic Weightlifting Club
Clean & Jerk
Power clean & power jerk