Gymnastics. Week 2.
A. 4 sets.
A1. Strict pull Amrap-2.
Rest 60sec.
A2. 20-30sec Hollow hold.
Rest 30sec.
A3. 20-30sec Arch hold.
Rest 60sec.
Conditioning.
3 sets. 5min Work/3min Rest.
500m/400m Row (1km/0.8km Bike).
into Amrap
35 DU/SU.
10 Ab mat sit up.
10 Push up.
See Whiteboard for scaling.
Weightlifting. Week 1.
10 sets every 90sec 2 High hang clean.
Conditioning.
10min Amrap.
15 Hang power clean.
Run 3 Laps.
See whiteboard for RX+. RX. Scaled. Fitness.
Weightlifting.
8 sets. On every 90sec
3 Clean to Thruster (Must complete reps within 20sec).
Conditioning.
30 Alt Single arm DB Power clean.
30 Single arm Thrusters.
75 Double unders/Single unders.
20 Alt SA DB PC.
20 SA DB Thrusters.
75 DU/SU.
10 Alt SA DB PC.
10 SA DB Thrusters.
75 DU/SU.
Endurance.
3 sets. On every 10min complete
1km/0.8km Row or Ski (2km/1.6km Bike).
50 Box step up 20″.
30 Ab mat sit up.
Week 2. Strength endurance.
15min build to heavy 10 Push press.
Increase weights from last week.
Conditioning.
3 sets.
In 3min complete 4 Laps.
in remaining Amrap:
1st set Burpee.
2nd set Target Burpee.
3rd set DB facing Burpee.
Rest 2min after each set.
Conditioning.
CrossFit Open 18.1
Week 2. Strength endurance.
Back rack forward lunge 10/leg.
15min build to tough set. Increase weights from last week.
Conditioning.
8min Ascending ladder
Wall ball 5-10-15-20 Add 5 reps each rd.
15 Box jump step down after each rd.
Conditioning.
In Pairs (25min)
0.00-20.00
Buy in 800m Run.
Into Ascending ladder
10 DB Clean & Jerk.
10 Weighted box step up 24/20.
10 Ab mat sit up.
10 DB Thrusters.
Add 10 reps each rd.
20.00-25.00
5min Amrap
DB Devils press.
Weightlifting.
Hang power snatch.
15min build to heavy set of 5.
Conditioning.
21-15-9-3
Power snatch.
Overhead squat.
See whiteboard for RX, Scaled, Fitness.
Endurance.
30min Amrap.
10 Cal (Choose machine).
100m Single arm Farmers carry (Switch anytime).
10 Cal.
100m Single arm Front rack carry (Switch anytime).
Add 10 Cal after each RD.
