CrossFit (Level 2)
Triplet of running, cleans and jerks (conditioning focus).
Benchmark ‘Barbara’, pull ups, push ups, sit ups and squats (benchmark/conditioning focus).
EMOM of deadlift and double-unders (conditioning focus).
Partner AMRAP with burpees, thrusters, box jumps and runs (conditioning focus).
Power snatch followed by EMOM of rowing, overhead holds and L-sit holds (weightlifting/conditioning focus).
Press and push press, then muscle up and front rack lunges AMRAP (weightlifting/conditioning focus)
Back squat strength followed by overhead squat and farmer’s carry couplet (strength/conditioning focus).
Strict pull ups + ring row EMOM
Wall walk + shoulder tap conditioning
Weighted hollow body rocks
Muscle up strength
Inchworm + push-up conditioning
Rope hang static strength
Kipping mechanics and lat strength
Bar muscle ups
Rope pulls 75m (3 lengths)
Prowler push 50m
Overhead walk 50m