C2 – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
+
Lap Skipping Knee Pulls
Lap Butt Kickers
Lap Skipping Gate Openers
Lap Broad Jumps
+
2 Rounds
10 Powell Raises (5 per arm/light)
10 DB Ext Rotations (5 per arm/light)
10 Bottoms Up KB Press (5 per arm/light) :30 Teres Major/Lat Smash w/ Lax Ball
Weightlifting
Metcon (No Measure)
Every :90 for 9:00 (3 Sets of Each)
Exercise 1: 8 Push Press
Exercise 2: 8 Supinated Grip Bent Over Rows
(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)
Push Press (3 x 8)
Supinated Grip Bent Over Row (3 x 8)
Weightlifting
Metcon (No Measure)
Back Squat & Single Leg KB DL
Every :90 for 15:00 (5 Alt Sets of Each)
Exercise 1: 5 Back Squats (@ 70-75% of 1 RM)
Exercise 2: 6-8 Single Leg KB/DB DL (per leg) (Note: Add weight to SL KB DL if possible)
Back Squat (5×5 @ 70-75%)
Single Leg DL w/ KB (6-8 Single Leg KB/DB DL (per leg))
(Note: Add weight from last week to SL KB DL if possible)
Conditioning
Metcon (Time)
5 RFT
15 burpees
50 double unders
(100 Singles)
Mobility
2:00 Rear Delt Smash w/ Lax Ball (per side)