How to use the site

This program is designed for athletes that have already made it through an introductory program and are ready for the next level.

Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.


"Strength & Skill Practice" is to be done at a control pace. Practice form and executing the set with perfect form for the prescribed number of reps. Scale the weights to your own ability level but push yourself. Rest as long as needed to recover between sets.

"Conditioning" is usually done for time. This is not an excuse to let your form diminish. For exercises involving weight and goal or prescribed weight will be provided, but scale back the weight based on your own personal ability level.

"Endurance" are cardiovascular routines designed to work on specific cardiovascular skills. These should be performed with as much intensity as possible (all out efforts).

Wednesday 7-24-13

Skill & Strength:
Clean 11 x 1
Practice gymnastics - HSPU, pull-ups
Et.

Conditioning:
Row 1000 meters
Then,
5 rounds...
12 thrusters (men 95 lbs, women 65 lbs)
15 pull-ups


Endurance:
Rest Day
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Tuesday 7-23-13

Skill & Strength:
Rest Day


Conditioning:
Push Press (men 75 lbs, women 50 lbs)
Sit-ups x 2 (42, 36, 30, etc...)
Box jumps


Endurance:
Pick a mode...
Swim 1200 meters
Bike 10 miles
Run 4 miles
Row 6k
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Monday 7-22-13

Skill & Strength:
Front Squat
5,5,5,5,5 (increase the load every set if possible)
Pull-ups
3 x max reps (2:00 recovery)


Conditioning:
3 rounds for time...
Run 400 meters
21 Swings (men 55 lbs, women 35 lbs)
15 Push-ups
9 hanging knees-2-elbow


Endurance:
Pick a mode...
Swim 12 x 1 min ON, 1:00 OFF
Bike 15 x 1 min ON, 1:00 OFF
Run 12 x 1 min ON, 1:00 OFF
Row 12 x 1 min ON, 1:00 OFF
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Sunday 7-21-13

Rest Day
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Saturday 7-20-13

CrossFit 2.0 Saturday WOD:
3 rounds of...
3:00 AMRAP at each station

2:00 between each cycle

Station A
9 Deadlifts - 135/95
6 hang Squat Cleans
3 shoulders to OH
... 
Station B
21 Wall Ball
12 Knees-2-elbow

Station C
7 Burpees 2for1
15 Box Jumps

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Friday 7-19-13

Skill & Strength:
Rest Day


Conditioning:
5 rounds for time...
5 pull-ups
10 push-ups
15 squats
Then,
5 rounds for time...
5 SDHP (men 75 lbs, women 50 lbs)
10 Thrusters (men 75 lbs, women 50 lbs)
15 Sit-ups
Then,
Run 800 meters


Endurance:
Pick a mode - Swim, Bike, Run, Row
30 minute time trial
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Thursday 7-18-13

Skill & Strength:
Deadlifts
7 x 3 reps (maintain highest load for all seven sets)
Sit-ups
3 x 90 sec - max reps (2:00 recovery)


Conditioning:
4 rounds for time...
Run 400 meters
21 Box Jumps
12 Burpees


Endurance:
Pick a mode...
Swim 12 x 50 meters every 60 sec
Bike 15 x 400 meters on the 60 sec
Run 12 x 200 meters on the minute
Row 12 x 150 meters on the minute
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