Level 2: CrossFit
Fitness Test again – a longer chipper with six movements to test both your cardiovascular endurance and muscular stamina (benchmark/conditioning focus). RXD as follows:
Complete for time:
50 wall ball (9/6kg)
40 box jumps (24/20″)
30 ring push ups
40 kettlebell swing (24/16kgs)
50 medicine ball clean
Strongman feel to today’s workout with two parts to find some heaviests (strength/conditioning focus)
A couple of heavy days in a row, though this one with more traditional combo of barbell lifts of row and bench press (strength focus)
Short but gassier coupling a weighted squat and a jump in Tabata style (conditioning focus).
Another benchmark today, or two. Another gymnastics test to begin with followed by a weightlifting couplet (benchmark/conditioning focus).
Team workout today, ideally teams of 3. Five events. Some where you’ll all be working simultaneously, others one at a time (partner/conditioning focus).
Longer MetCon today – a 30 minute AMRAP involving a squat and two gymnastic components (conditioning focus).
Windscreen wiper conditioning
Weighted pull up, strict handstand push up and ab combination
Strict muscle ups
Kipping mechanics and double-under practice
Kipping/kipping pull up/kipping muscle up practice
1RM or complex
Olympic Weightlifting Club
Snatch and clean & jerk