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) )
5-8 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 @ 55% + 20 Piston Push Downs/10 Ring Dips
Set 2: 10 @ 65% + 20 Piston Push Downs/10 Ring Dips
Set 3: 8 @ 75% + 20 Piston Push Downs/10 Ring Dips
Set 4: 4 @ 85% + 20 Piston Push Downs/10 Ring Dips
Set 5: 2 @ 90% + 20 Piston Push Downs/10 Ring Dips
Deadlift (Descending Ladder)
**Just note last load used
Conditioning
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
1 UB Bear Complex (95/65)
+
2 Rounds of “Cindy”
(Note: Athlete will complete entire Bear Complex before completing 2 Rounds of 5 Pull Ups, 10 Push Ups and 15 Air Squats)
RX+
Bear Complex = 135/95
Cindy = CTB/HSPU/Front Squats @ 135/95)
Mobility
2:00 Hamstring Floss w/ Lax Ball (Kettlebell)