E2mom x 3rds:
1: 9 cal echo + 12 air squat
2: 15 wb + 10 wb r.twist
3: 12 sled push
4: 10 renegade row + 10 push up

CrossFit Community Cup Workout 2 - Pro

• Rounds 1 and 2
  • 15 toes-to-bars
  • 15 overhead squats
  • Max-calorie row
• Rounds 3 and 4
  • 15-calorie row
  • 15 overhead squats
  • Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

-1 Round
- 8min per zone / 1min rest
- RPE 8

Zone 1:
Run

Zone 2 Core:

Partner A:
Hollow Body Jacks x 10
Doubles Crunches x 10
Lateral Jump Squats x 10

Partner B:
SkiErg

Zone 3 Push:
Sled Push YGIG

Zone 4 Pull:
RowErg 300m
KB One Hand Row x 16 (8 per hand)

Zone 5 Legs:

Partner A:
SB Step Up x 10 (5 per leg)
SB Lunges x 20

Partner B:
EchoBike

RUN

Beginner: 4-5km @RPE 3-4
Intermediate: 6-7km @RPE 3-4
Advanced: 8km @RPE 3-4

• RPE 2-3: Very easy, could run forever
• RPE 4-5: Comfortable, controlled effort (Endurance zone)
• RPE 6: Moderate effort, can talk but breathing harder
• RPE 7-8: Hard, short sentences only (Threshold pace)
• RPE 9-10: All-out sprint, max effort

-30s HS-hold
-1min rest

5 to 10-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
+
Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
+
Run through
15 Wall balls @ 20/14#, 10/9’
10 Lateral burpee box jump-overs, 24/20”
10 Wall balls @ 20/14#, 10/9’
5 Lateral burpee box jump-overs, 24/20”
Rest no longer than 3 to 5 minutes before you start the workout.

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

AMRAP 40-60min
5min easy machine
10 box jump
10 ring row
10 push up
10 goblet squat (easy weight)

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

Alternate A1 / A2

A1. Seated strict press – 3 x 6-8 @ 70+%1RM strict press (2-3 RIR), Rest 1:00 before A2

A2. KB/DB Seal row – 3 x 8-10 @ RPE 7-8 (2-3 RIR), Rest 2:00 before A1

B) Bar muscle-up drills

C) 5 rounds for quality
3-5 bar muscle-up
10m handstand walk (or assisted HSW)
60 double under

You go / I go full rounds with partner
(max. 2min / round / hlö)

Amrap 15’
150 single under
15 FSQ @50/35 kg
20 burpee box jump @60/50cm
10 wall ball @9/6 kg