C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Lap Broad Jump
Lap Reverse Gate Openers
+
Ladder Drills:
Single Leg in Box
Double Leg in Box
“Icky” Shuffle
Lateral Shuffle
Two In/Two Out Lateral
+
10 DB Lateral Raises
10 DB “Y” Raises (Thumbs Up)
10 DB Front Half Raises
Accessory Work
Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))
12-15 Barbell Hip Thrusts
(Note: Try to add weight from last week)
Weightlifting
Metcon (No Measure)
15:00 EMOM
Min 1: 8-10 DB Hammer Curls
Min 2: 15 Straight Body Crunches
Min 3: 10 Front Rack Walking Lunges (5 per leg)
(Note: Add weight to curls and FRWL from last week)
Front Rack Lunge
DB Hammer Curls
WOD (Workout of the Day)
Metcon (4 Rounds for reps)
Every 4:00 for 16:00 (4 Rounds)
:30 AMRAP Power Clean (75% of 1RM)
:30 AMRAP Lateral Hop Over Hurdles
:30 AMRAP Russian KBS (1.5/1)
:30 AMRAP Ring Pulls/Jumping Pull Ups
2:00 Rest/Walk
RX+
PC = Power Snatch
Lateral Hop = Lateral Box Jump Overs
KBS = Alt. KB Snatch
RP = Bar MU (CTB if no Bar MU)
Score all total reps for all 4 movements
***Every 5 CTB = 1 Rep
Mobility
2:00 Hamstring Smash Lax Ball w/ KB (per leg)