Monday 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
Use as warm-up 15 minute cap
Clean ( 3,2,1, 3,2,1)
New set every 2:00…
Friday Games Training
Main – CrossFit L2
Warm-up
Every Minute on the Minute for 10 Minutes
100m Sprint
Metcon (Time)
3 Rounds for Time
10 Strict Handstand Push Ups
10 Toes to Bar
8 Kettlebell Thrusters 53s/35s
Clean and Jerk (1×1)
every minute …
Thursday Games Training
Our Regional Athletes are now on a separate track of programming specific to individually training them for the events at Regionals until after Regionals. Programming below is for all of our L-2 athletes daily training.
Main – CrossFit L2
Metcon
…Wednesday Games Training
Main – CrossFit L2
Skill set #2 (No Measure)
3 rounds for quality
:30 L-sit
40ft Handstand walk
3 skin the cat
Metcon (Time)
For Time
50 Alternating Pistols
30 Hang Power Cleans 225/155
50 Handstand Push Ups
Metcon (No
…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
Metcon (Time)
Row 1000m
3 Rounds
15 Burpees
12 Thrusters 135/95
9 Overhead squats…
Monday Games Training
Main – CrossFit L2
Metcon (Time)
3 Rounds
5 Deadlift 345/225
5 Front Squat 225/155 (off the deck)
Rest 5 minutes before next WOD
Metcon (Time)
3 Rounds
15 Toe to bar
15 Burpee box jumps 24/20
Rest 5:00 before …
Saturday
Main – CrossFit
TK (AMRAP – Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
Men 45lbs + 25lbs plate on 30″ box
Women 28″ Box 45 lbs plate on 24″ box
Women use …
Friday Games Training
Main – CrossFit L2
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Metcon (Time)
5 Rounds for Time
12 Deadlifts 275/185
Run 100m
Metcon (No Measure)
As Many Rounds As Possible in 5 Minutes
10 Pull Ups
10 Push Ups
10 Pistols…
Thursday Games Training
Main – CrossFit L2
Metcon (Time)
5 Rounds For Time 12 Kettlebell Swings 70/53 12 Over Head Squats 155/105 12 Burpee Box Jumps
Clean Complex (20×1)
Power Clean Hang Squat Clean Squat Clean Every minute on the minute for 20 …
Wednesday Games Training
Main – CrossFit L2
Metcon (Time)
10-8-6-4-2
Double Kettlebell Thrusters 53s/35s
Muscle Ups
Metcon (No Measure)
20 Rounds
New Round Every 30 Seconds
5 Burpees
50m Sprint
Hang Power Snatch (20×1)
Every minute on the minute 1 Hang Power Snatch …
