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 Ring 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)
EMOM Thruster/Pull Up
Min 1: 1 Thruster(95/65)/1 Lateral Hop Over Bar
Min 2: 2 Thrusters (95/65)/2 Lateral Hops Over Bar
Min 3: 3 Thrusters (95/65)/3 Lateral Hops Over Bar
Until unable to complete assigned reps in minute….
Mobility
:90 QL/Psoas Smash with Last Ball