Level 2: CrossFit
We have started off the week off today with a strict pull up and chest-to-bar pull up WOD with a tiring penalty movement of over and unders every time you break the set (gymnastics strength focus).
Today sees a short 5 rounder sandwiched between two heavy overhead squat components. Unfortunately you’ll have a second overhead strength movement to contend with in the 5 rounder (conditioning focus).
Cardiovascular heavy today with sprints and double-unders lasting just under 20 minutes in duration (conditioning focus).
Strength day with deadlifts hitting five sets of triples (strength focus).
Lightweight MetCon on Friday with dumbbell lunges, dumbbell box step and overs and sit ups. This is a 12 minute AMRAP (conditioning focus).
A benchmark today in the form of ‘Nasty Girl’. For a piece of CrossFit nostalgia, check out the original video here. 3 rounds of air squats, muscle up and hang power clean (conditioning focus).
In teams of 4 you must go in turn through a number of stations. Essentially a chipper so a variety of movements involved (conditioning focus).
Gymnastic Strength for CrossFit
Skin the cat
Weighted sit up
Main lift: bench press (heavy)
Accessory 1: block bench press
Accessory 2: ring flys/rows superset
QWOD: triceps superset
Main lift: squat (volume)
Accessory 1: box squats
Accessory 2: knee extension and kettlebell deadlift superset
SWOD: goblet squat, box jump ladder
Main lift: deadlift (explosive)
Accessory 1: deficit deadlifts
Accessory 2: kettlebell Romanian deadlift
Accessory 2: jumping lunges
1RM: Deadlift hold for max time (grip work)
Olympic Weightlifting Club
Snatch from hang
Press behind the neck in snatch grip
Clean & Jerk
Jerk from rack