Better Sam

CrossFit Level 2: Heroes & Sheroes

‘TK’

AMRAP in 20 Minutes:
8 4 Strict Pull-Ups
8 Box Jumps, 36/30″
12 Kettlebell Swings, 32/24kg

4+3.

CrossFit Level 2
Ladies Night: ‘Fran’
21-15-9 Reps for Time:
Thrusters, 95/65#
Pull-Ups

4:51.

Gymnastics

New Competition Program
Phase 1, Week 7

Gimp Comp Class

Warm-Up
400m Run
3 Wall Walks
5 Squats
400m Run
3 Wall Walks
5 Wall Ball Shots
400m Run
3 Wall Walks
5 Pull-Ups

Mobility / Rehab
T-Spine Circles
Neck Circles
Hip Wiggle
Ankle Circles
Hip Flexor Torture
Hamstring Torture
Glute-Med Torture

Conditioning: Power Endurance
4 Rounds —
AMRAP in 4 Minutes:
6 Push-Ups
6 Deadlifts, 75#
6 Step-Ups
4:00 Rest

5+6, 5+6, 5+6, 5+2.

Gymnastics

6x 0:08 Handstand Hold + Eccentric HSPU
10 Minutes Freestanding Handstand Practice
4x 0:20 Ring L-Tuck
EMOM for 10:00 — ME Bar Dips — 2, 2, 1, 1, 2, 1, 1, 2, 1, 1.

Meat Hook Workout Testing

Obstacle Course with Blanco
210# Cow
100# Pig
6×55# Plates
3x32kg Kettlebells
3x24kg Kettlebells

Over 4 barriers, 2 sets boxes over length of gym. Drag back with ring strap.

17 mins or so.

CrossFit Level 2

Ladies Night: ‘Christine’

3 Rounds For Time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

11:27 @155 / step-ups

Whole30 Cash Out — 180#

CrossFit Level 2

Strength

3-3-3-3-3 Push Press

65, 75, 85, 90, 92×3. 

Metcon

AMRAP in 7 Minutes:
7 Ring or Barbell Rows
7 Paralette Push-Ups
7 V-Ups

4+5. 

CrossFit Level 2

Metcon

AMRAP in 9 Minutes:
9 American Kettlebell Swings, 53/35#
9 Burpees
9 American Kettlebell Swings, 53/35#
9 Box Jumps, 24/20″

4+19. 53#, 1-leg box jumps, 12″ (left leg)

New Competition Program
Phase 1, Week 7

Gimp Comp Class

Warm-Up
3 Rounds:
3 Pull-Ups
1 Wall Walk
0:30 Handstand Hold

Weightlifting
(Light and from hang and lower because knee; upped reps)

Hang Power Snatch Practice
Every 2:00 —
2×63, 2×73, 4×73, 4×73, 4×73.

Hang Power Clean + Jerk
Apparently jerk dip = knee explosion.
4×82, 4×82, 4×82, 4×82, 4×82.

Rack Pull From Hole 9
205×3, 205×3, 205×3.

Conditioning: Power Endurance

4 Rounds —
AMRAP in 4:00:
6 DB Thrusters Burpees
6 TTB
30 Double-Unders Left Leg Single Leg Single Unders

3+5, 3+3, 3+6, 3+2.

Gymnastics
EMOM for 8 Minutes:
5 Box HSPU, 24″

EMOM for 6 Minutes:
3 Weird P-Bar Jumping Bar MU

Train2Train
3 Rounds:
12 Romanian Deadlifts
10 Ab Wheel Rollout
50 Hip Extensions