Tuesday L2
Warm-Up:
400m Run
:20 Support Hold
:20 Dip Hold
:20 Active Hang
Into…
3 Rounds:
5 Strict Burpees
5 V-ups
Strength:
Bench Press
4 x 10 @ 50-60%
New Set Every 2:00
Looking for clean, crisp and fast reps …
Monday L2
Warm-Up:
50m Forward Sled (70/45)
50m Sideways Sled Right
50m Sideways Sled Left
50m Backwards Sled
into…
2 Rounds
12/9 Calorie Echo Bike
6 Muscle Cleans
6 Zombie Squats w/ 2s Pause in hole
Strength:
Back Squat
5 x …
Saturday L2
2024 Individual Quarterfinals Workout 4:
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean …
Friday L2
Individual Quarterfinals Workout 3:
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs,15 feet
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Time cap: 15 minutes
…
Thursday L2
Quarterfinals workout 2:
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
…
Wednesday L2
Quarterfinals workout 1:
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch box…
Tuesday L2
Metcon:
4 Rounds
1:30 On/1:30 Off
#1: Bike Calories
#2: Row Calories
#3: Jump Rope Skills
Rd1: Double Unders
Rd 2: Single Crossovers
Rd 3: Double Unders
Rd 4: Single Crossovers
Elite/Semis/Quarters: RX
Stimulus Check:
Deloading for …
Monday L2
Metcon:
800m-600m-400m-200m
Run
4-3-2-1
Rounds of Strict Cindy
Elite: RX
Semis: RX
Quarters: Regular Cindy
Stimulus Check:
Deloading for the Quarterfinals. Looking for good movement patterns and a nice pace on the run.
…
Saturday L2
Warm-Up:
5 Snatch Deadlifts
5 Snatch Turnovers
5 BTN Snatch Grip Strict Press
5 Good Mornings
5 Back Squats
:20 Overhead Squat Hold
– – – – – – – – – – – – – – –
5 Clean …
Friday L2
Warm-Up:
:20 Low Ring Support Hold
:20 Low Ring Dip Hold
:20 Low Ring Transition Hold
:20 Wall Supported Handstand Hold
8 Muscle Snatches
8 Bradford Press
10 Ring Kips
6 Ring Pull-ups
6 Power Snatches
6 Strict Press
1-2 …
