Friday Games Training
Main – CrossFit L2
Skill Set #4 (No Measure)
15 Minutes
To complete
Turkish get-up -10 x 1 Left /1 Right 53/35
Pistol – 10 x 1 Left/ 1 Right
Handstand walk- 40′
10 Bar muscle-ups
Metcon (Time)
For Time…
Thursday Games Training
Main – CrossFit L2
Metcon (Time)
5 Rounds for Time
25 Double Unders
5 Bar Muscle Ups
rest 2 mintues
Metcon (Time)
5 Rounds for Time
6 Handstand Push Ups
9 Toes to Bar
Clean (5×3)
Full Clean
new set …
Wednesday Games Training
Main – CrossFit L2
Metcon (Time)
5 Rounds for Time
10 Thrusters 95/65
10 Kettlebell Swings 70/53
Metcon (AMRAP – Rounds and Reps)
As Many Rounds As Possible In 10 Minutes
5,4,3,2,1
Strict Pull Ups 35/20
Strict Ring Dips
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Tuesday Games Training
Main – CrossFit L2
Skill Set #1 (No Measure)
100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs
don’t do the muscle ups
Metcon (Time)
6 Rounds for Time
12 Ball Slams …
Monday Games Training
Main – CrossFit L2
Skill Set #4 (No Measure)
15 Minutes
To complete
Turkish get-up -10 x 1 Left /1 Right 53/35
Pistol – 10 x 1 Left/ 1 Right
Handstand walk- 40′
10 Bar muscle-ups
Metcon (Time)
5 Rounds …
Endurance
Main – Endurance
Metcon (No Measure)
Warm Up
Hop Drill
Hop and Pull
Speed Ladder
Stable Arm Drill
Cop Drill
10x400m run/2:00 rest
hold desired mile pace and deviate no more than 5 seconds from that pace…
Friday Games Training
Main – CrossFit L2
Skill Set #3 (No Measure)
3 Rounds
Handstand walk 40′
Pistol progression
Rnd #1 10 Pistols on back of the box modification
Rnd #2 10 Pistols off the side of the box
Rnd #3 10 Rollback …
Endurance
Main – Endurance
Interval
Warm up
All rows done at 5k pace
:30 row @20 s/m
:30 row @22 s/m
:30 row @24 s/m
:30 row @26 s/m
:30 row @28 s/m
:30 row @30 s/m
Metcon (No Measure)
4x500m …
Thursday Games Training
Main – CrossFit L2
Skill Set #1 (No Measure)
100 Double unders
10 Strict pull-ups
10 Strict handstand push-ups
10 Dips
10 Muscle-ups
5 Rope climbs
Metcon (Time)
Long Strict Press Bialthon
Run 800m
21 Strict Press 115/75
Run 800m…
Wednesday Games Training
Main – CrossFit L2
Deadlift (5×3)
all sets at 75%
new set every 2 minutes
Metcon (Time)
3 Rounds for Time
7 Deadlifts at 315/205
7 Bar Muscle Ups
rest 2 minutes
21 Wall Ball 30/20
21 Pull Ups
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