C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
5:00 Alt EMOM
Min 1: :20 Pec Smash w/ Lax Ball (per pec)
Min 2: :30 Wrist Stretch
Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)
Min 4: 10 Shoulder Reach Throughs (5 per arm)
Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs
Weightlifting
Close Grip Floor Press (Every 2:00 for 6:00 (3 Sets) )
8-10 Close Grip Floor Press
(Note: Add weight from last week)
Weightlifting
Metcon (No Measure)
Every 3:00 for 15:00 (5 Sets)
Deadlifts
Set 1: 10 @ 50% + 20 Piston Push Downs/10 Ring Dips
Set 2: 10 @ 60% + 20 Piston Push Downs/10 Ring Dips
Set 3: 10 @ 70% + 20 Piston Push Downs/10 Ring Dips
Set 4: 8 @ 75% + 20 Piston Push Downs/10 Ring Dips
Set 5: 6 @ 80% + 20 Piston Push Downs/10 Ring Dips
Deadlift (Descending Ladder)
**Just note last load used
Conditioning
Metcon (4 Rounds for reps)
4 Rounds For Reps
:40 ME Burpees to a Plate
:20 Rest
:40 ME WB (20/15 to 10’/9)
:20 Rest
:40 ME Power Cleans (135/95)
:20 Rest
RX+
Burpees Box Jumps
WB = (30/20 to 10’)
Power Snatch (105/75)
Mobility
2:00 Hamstring Floss w/ Lax Ball (Kettlebell)