AF WEEK 39, Day 2

CONDITIONING:
4x4min ON - 3min OFF (A+B+A+B)

A) AMRAP4:

15/12cal Row
10 Deadlift
5 HSPU

B) AMRAP4:

15/12cal Ski

10 TTB
5 Box over Jump @ 75/60cm

Rxd: 70/50kg. Masters: 60/40kg. Advanced: 80/55kg
RPE 4-5 when working. Target: 2+ each interval.

For time

• Swim 100 meters
• Rest 1 minute

Intermediate option
7 rounds for time of
- Swim 100 meters
- Rest 2 minutes

Beginner option
7 rounds for time of
- Swim 50 meters
- Rest 2 minutes

Warm-up

2:00/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds @ empty barbell
5 Hang muscle snatches
5 Behind-the-neck snatch grip push presses
5 Hang power snatches w/ pause in receiving position before standing up
+
Build to workout weight on power snatch
* Few short sets of box jump overs, wall balls and burpees over the rower between sets
+
@ workout weight
10/7 (cal) Air bike
5 Power snatches
5 Box jump overs
15/12 (cal) Row
5 Burpees over the rower
10 Wall balls

4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry
4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

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

EMOM 6 @ increasing pace
1) Row
2) Air bike
+
2 Rounds
10m Walking lunges
10 banded Good mornings
10 V-ups
10 Handstand shoulder shrugs
+
2 Rounds
8 DB strict presses @ light
5 Prone PPT pulses & hold last rep (10-sec)
3-5 Pike compression slides
10m Seal walk
+
Build to workout weight for both lunges
Practice a few sets of toes-to-bars, HSPU variations and GHD sit-ups between weights.
+
@ workout weight
6 Toes-to-bars
8 FR walking lunges
4 Strict HSPU
8 GHD sit-ups
8 BR walking lunges
2 Wall-facing HSPU

Partner workout.
One does, other one rests.

10 Devils press (1db)
50-calorie erg
10 Devils press
30 deadlifts
10 Devils press
30 Power cleans
10 Devils press
30 front squats
10 Devils press
50-calorie erg

Cap 22

E5MOM x 3

10-30s L-hang
20-40s hs hold

• remaining time easy machine of your choice

For 10 min:
Supine straddle stretch on the wall x 30-60 s
prone snow angels x 12-15
supine floor angel complex x 30-60 s

3 rounds of:
10 Ring rows
15 KB swing
20 Gorilla rows
15m + 15m Unilateral walking lunges
Rest