C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
1 Lap Spider Man Lunges
1 Lap Gate Openers
1 Lap Knee Pulls
1 Lap RDL
1 Lap Walking Quad Stretch
+
:60 Buddy Assisted Box Front Rack Drill
+
:60 Buddy Assisted Box OH Position Drill
Gymnastics
Weighted Dips (Every 2:00 for 6:00 3 @3030 (Add wght from lst wk))
If no Dips:
:05 Hold at Top
:05 Hold at Bottom
x 5
+
10 Bench/Box Dips
(One or both elevated leg(s), straight legs)
10 Close Grip Push Ups
x 2
Weightlifting
Push Jerk (Every 2:00 for 8:00 (4 Sets))
Add (5-15# Frm last week)
Split Jerk (Every 2:00 for 8:00 (4 Sets))
Add (5-15# Frm last week)
WOD (Workout of the Day)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP @ 85%
6 HSPU or Strict Press (75/55)
12 Goblet Squats (1.5/1)
36 DU (108 Singles)
Bar for strict press comes from the ground
Mobility
:90 QL/Psoas Smash with Last Ball