VIDEO: HEAVY DAYS WITH MIKE GIARDINA

CrossFit:

A1.

Rx:
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
135/95 lbs Power Snatch x Max Reps

Competition:
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000 Meters
115/75 lbs Power Snatch x Max Reps

Performance:
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 900/800 Meters
65-95/45-65 lbs Power Snatch x Max Reps

Fitness:
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 800/750 Meters
35-45/25-35 lbs Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

A2.

Rx & Competition:
Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000 Meters
Toes to Bar x Max Reps

Performance:
Complete as many reps of Toes as high as possible as possible in 5 minutes of:
Row 900/800 Meters
Toes as high as possible x Max Reps

Fitness:
Complete as many reps of Knee Raises as possible in 5 minutes of:
Row 800/750 Meters
Knee Raises x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

A3.

Rx:
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Strict Handstand Push-Ups x Max Reps

Competition:
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000 Meters
Banded Strict Handstand Push-Ups or L-Sit DB Press (50% BW) x Max Reps

Performance:
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 900/800 Meters
Banded Strict Handstand Push-Ups or L-Sit DB Press x Max Reps


Fitness:
Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 800/750 Meters
L-Sit DB Press x Max Reps

 

Video:

Mike Giardina, a member of CrossFit's Seminar Staff, explains the importance of heavy days and developing strength at a recent Level 2 Seminar. For more info and upcoming dates for the CrossFit Level 2 Certificate Course: https://training.crossfit.com/level-two.