07/26/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Lateral Lunges

+

5:00 EMOM

Min 1: :30 Tricep Smash on Barbell (per arm)

Min 2: :45 Sink Mobilization from Barbell

Min 3: :30 Bully Stretch (from rig) (per arm)

Min 4: :30 Prone Shoulder Opener (per arm)

Min 5: 5 Plank Push Ups

Accessory Work

21’s (Every 2:30 for 7:30 (3 Sets) )

7 Bottom Half Curls

7 Top Half Curls

7 Full ROM Curls
(Note: May use DB)

(Note: Goal is to add weight from last week)

Weightlifting

Close Grip Bench (Every 2:30 for 7:30 (3 Sets))

6 CGBP @ 21X3

(Note: :02 Down/:01 Pause/Explode Up/:03 Pause @ Lockout)

(Note: Use 75-80% of HS)

Conditioning

Metcon (5 Rounds for reps)

Every 4:00 for 20:00 (5 Sets)

:60 AMRAP

5 Power Cleans (75/55)

5 Burpees to a Plate

Max Cals Row in Remaining Time

3:00 Rest/Walk

RX +

(115/75)

Row = AB

Mobility

:90 Couch Stretch (per leg)

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»