Level 2: CrossFit
A mixture of strict gymnastics and weightlifting to start the week across five rounds. Whatever your skill and strength level there will be a suitable challenge on the handstand push ups and pull ups that appear today (gymnastics strength/conditioning focus).
Snatches mixed in with rows and runs today for a brutal combination (conditioning focus).
Mini blackboards will definitely be needed to keep track today given it’s 15 rounds in total with jumps, push ups and front squats (conditioning focus).
Shorter, faster couplet within an 8 minute AMRAP and featuring a weighted lunge and a deadlift (conditioning focus).
Friday will be a this week’s heavy day with good mornings. Though as always never that simple with lots of appropriate warm up and maybe a finisher if we have time (strength focus).
Even though September is over, one last Hero workout. This week it’s ‘Abbate’ (Hero/conditioning focus).
Overhead squats and the dips, followed by overhead squats and then muscle ups with some classic Crossfit rep schemes to boot (conditioning focus).
Gymnastic Strength for CrossFit
Muscle up (you’ll find both sessions have a focus on this skill for the next 6 weeks)
Ring dip support
Wall walk conditioning
Basket hang finisher
Main lift: Squat (explosive)
Accessory: hurdle assault course
QWOD: split squat, goblet squat, box step
Main lift: deadlift (heavy)
Accessory: tempo deadlift
Accessory: ring rows
SWOD: pull-ups, sumo deadlift high-pull, kettlebell swings
Main lift: Bench (volume)
Accessory: wide-grip bench
Accessory: deficit box push ups
Comp/1RM: 1RM OH press
Olympic Weightlifting Club
Clean + power clean
Jerk behind the neck
Clean & jerk