07/01/2015

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

1 Lap Inch Worms

+

:60 Pec Smash w. Lax Ball (per side)

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 Feet Elevated Ring Push Ups

x 2

Weightlifting

Push Jerk (Every 2:00 for 6:00 (3 Sets))

Add (5-15# Frm last week)

Split Jerk (Every 2:00 for 6:00 (3 Sets))

Add (5-15# Frm last week)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

3 sets @ 80%

(Note: keep below redline at all times)

:30 Slam Balls (30/20)

:30 Pull Ups

:30 Burpees

:30 Singe Unders

:30 Lunges

Rest 2:30

RX+

SB = Wtd Jumping Squats (45/25)

PU = CTB

Burpees = Burpee Box Jump Over (24/20)

SU = DU

Lunges = Wtd. Jumping Lunges (45/25)

Mobility

:90 Shoulder Smash with Lax Ball

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