Week 2 of 4: Friday

Prep
As part of your warm-up:
1. 40 Reps of Your Weakest Gymnastics Movement:
Chest-to-Bar Pull-ups
Handstand Push-ups
or
Toes-to-Bar

2. 3 Sets of 8 Hip Thrusters at Moderate Weight.
Focus on hip speed on the way up.

3. Accumulate 2 Minutes of L-sit Hold
Front Squat

Strength
12 Minute EMOM
Back Squat
2 Reps
6 Rounds @ 55%*
6 Rounds @ 60%*
*% Based Off Week 1’s 2-rep Max
Focus on Speed/Explosiveness on the way up. Fast but controlled on the way down.

Clean Pulls
2 Reps @ 95, 100, 105, 110%

Conditioning
12 Minute AMRAP
10 Thrusters (115/80)
8 Bar Facing Over-the-Bar Burpees
10 Kettlebell Suitcase Deadlifts (70/53)
8 Bar Facing Over-the-Bar Burpees

Conditioning
5 Minute AMRAP
100′ Kettlebell Farmer’s Walk
10 Burpee Pull-ups
-Rest 2 Minutes-
4 Minute AMRAP
100′ Kettlebell Farmer’s Walk
10 Burpee Pull-ups
-Rest 1.5 Minutes-
4 Minute AMRAP
100′ Kettlebell Farmer’s Walk
10 Burpee Pull-ups
KB Weight: 70/53

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