C2 – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
1 Round
½ Lap Forward + ½ Lap Backwards Monster Walk w/ Hip Circle
½ Lap Left Shuffle + ½ Lap Right Shuffle w/ Hip Circle
1 Lap Bear Crawl
1 Lap Spider Man Crawls
5 No Push Up Burpees
5 Squat Jumps
:30 PVC T-Spine Stretch
Weightlifting
4:00 Clean Technique Work
4:00 EMOM
Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees
(Note: Use empty bar on all 4 sets)
Clean (Every 2:00 for 10:00 (5 Sets))
Clean Pull + Clean
(Note: All sets 85-90+%)
Conditioning
Metcon (3 Rounds for reps)
Every 2:00 for 12:00 Alt Sets (2 Sets of Each
:60 AMRAP DL (135/95)
:60 Rest
:60 AMRAP HRPU
:60 Rest
:60 AMRAP Row (Cals)
:60 Rest
RX+
DL = (225/155)
HRPU = HSPU
Row = AB
(Note: Score total DL, total push ups and total cals separately)
Mobility
2:00 Couch or Pigeon (per leg)