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: 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