Level 2: CrossFit
Starting the week by benchmarking snatch across 5, 3 and 1 rep ranges (weightlifting focus).
Longer grinding MetCon with sit-ups, lunges and a run. Loading aim is light-moderate. An increasing rep scheme (and distance) will have this one getting tougher as it continues so pacing will be key (conditioning focus).
A couplet of a tough combination gymnastics movement and a heavy combination weightlifting movement and a 12 min cap (conditioning focus).
Four rounds at three different stations for max reps with both kettlebell and dumbbell movements. 16 minutes in duration (conditioning focus).
Today will be a good opportunity for people to get some double-under and inverted practise in. Depending on skill level you’ll choose between handstand walks, wall walks or box around the worlds (gymnastics and skill focus).
A double workout with a partner involving a pull from the ground followed by a pull overhead (partner/conditioning focus).
Rounding things off with a 20 minute workout to get as much done as possible starting with a row buy-in then wall balls, ring push ups and overhead squats (conditioning focus).
Gymnastic Strength for CrossFit
Pull up complex
Hollow body conditioning
Weighted pull up and hollow hold couplet
Push up conditioning
Main lift: deadlift (volume)
Accessory: block pulls, lunges, kettlebell swings
Complex/1RM: weighted planks
Main lift: bench press (explosive)
Accessory: paused bench press, ring row and ring push up superset
QWOD: ring dips and push ups
Main lift: squat (heavy)
Accessory: pause squats, pistols and knee extension
SWOD: clusters and deadlifts
Olympic Weightlifting Club
Power snatch, jerk from rack, front squat.
Power clean, jerk and clean pulls
Snatch, snatch pulls, strict press with snatch grip.