All Levels Strength, Anaerobic Power Intervals:
A. Work to a challenging 3 in the Thruster
B. 7 Rounds @ a steady pace
3 UB Thrusters @ 70% of today
10 Tic Tacs
30 Double Unders or Single Jumps
*Time recorded
Level 2 – Week 5 of 8, Week 2 Work Capacity Focus 15-20 Minute Aerobic Warm-up
Anaerobic Power Intervals 6 Rounds
:60 Max Calorie Row @ 100% Effort
Rest 5:00
*Avg. Cals Recorded
*Practice a gymnastic skill of choice during rest time
Level 1 – Conditioning Week Skill Hip Clean Progression
A. Hip Power Clean+Front Squat x1+3 x5
Strength (Remainder of Class):
B.PressL x3x5
C1. Horz. Ring Rows x3-5×5
C2.DB Reverseg Lunges x5/leg x5
*adjust rest time to account for time left post Skill Session
Level 2 – Week 5 of 8, Week 2 of Work Capacity Focus
Bar Warm-up (Bar up to 95 lbs):
2 Rounds
3 Hip Power Snatches
3 Hang Power Snatches
3 SDL + Hang Power Snatch (Add Weights)
A. Power Snatch Cluster x1.1.1.1.1 x 3 Rest :30 b/t Reps 2:00 b/t sets
*appx. 75% – 80% – 85%, Goal is no misses
*Recorded Best Snatch Cluster Weight w/no misses
B. 6 Rounds
On a 3:00 clock:
300 M Run @ 90% effort
3 Unbroken Strict Pull-ups
*Rest remainder of time
*Record best Pull-up Weight
Strength: A1. KB Deadlift x8x4
A2. KB or DB Push Press x8x4
A3. Ring Row x8x4
*Work to a challenging weight on all exercises except Ring Rows and KB Deadlifts, Move through quickly appx :30 rest b/t exercises
Skill: Rowing
Workout (Test): 3 Rounds
500 M Row
Rest 3:00
*Record Best Time
All Levels “4 Person Relays”
Race 1:
24 Rounds
5 Front Squats @ 135 lb, 95 lb (Scale up to TnG Full Cleans)
300 M
*1 person goes at a time, Each team member will complete 6 rounds
Race 2:
200 burpees for time
*1 person works at a time
Pub Run time! Dress like a Rock Star and meet all of CFA at Town Lake (by the water coolers on Riverside and 1st) at 6:45 p.m.! *Don’t worry, we won’t be running for time*
All Levels At a steady pace:
2 Rounds
2:00 Wall Balls
2:00 Rest
2:00 Kip Pull-ups
2:00 Rest
2:00 Unweighted Step-ups
2:00 Rest
2:00 Push Press @ 75 lb, 55 lb
2:00 Rest
2:00 Singles
2:00 Rest
*Record total reps for each exercise
Level 2 A. Hang Clean Work to a Challenging 3 in 10 minutes
B. Back Squat 5 RM – x5 @ 95% – x5 @ 90% Rest 3:00
C1. Horizontal Pull-ups x3-5×4 @ 2010 Rest :30
C2. Ring Push-up x5-7×4 @ 2010 Rest :60
**Attention Members: From 6:30-10:30 a.m. FOX7 will be filming live at CFA.**
**ANNOUNCEMENT: If you are not going to be able to make it to the Town Hall Meeting tomorrow night at 7:30pm, and you have questions..no problem! Email your questions to wes@crossfitaustin.com and he will get them answered. We will be video taping the meeting and then we will post it to FB and the website for everyone.
Level 2 Skill Review: Kipping Pull-ups
**Add CTB this week**
**Level 1 and Level 2 classes will be combined for the skill session**
Workout: 7 Rounds for Quality
1-3 Kip Pull-ups
10-20 DU
3/leg Single Leg DL
Level 1 Skill:
Kip Swing/Jumping Pull-up
**Level 1 and Level 2 classes will be combined on this day for the skill session**
*3-5 sets of 3-5 reps practicing Pull-ups / Swings
Strength (Remainder of Class ):
A. Front Squat x3x5
B1. RDL x5x3
B2. Push-up x3-5 x3
*adjust rest time to account for time left post Skill Session
