08/01/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Butt Kickers

Lap Lateral Shuffles

Lap Skipping High Knees

+

Hip Circle Drills:

10 Tempo Squats @ 3211

10 Clam Shells (5 Per Side)

Then…

10 Birddogs @ 2222 (5 per side)

10 Cook Hip Lifts (5 per side)

10 Scap Push Ups @2222

Accessory Work

Metcon (AMRAP – Reps)

6:00 Alt EMOM

Min 1: 50m Double Arm OH KB/DB Carry

Min 2: 12-15 Hanging Knee Raises

Min 3: :30 ME Front Rack Reverse Walking Lunges (95/65)

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Set 1: 10 Reps @ 45-50% (+5% from week 1-3)

Set 2: 10 Reps @ 50-55 (+5% from week 1-3)

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Metcon (4 Rounds for reps)

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

:90 AMRAP

25 WB (20/14)

Max DU in balance of time

3:30 Rest/Walk

RX+

WB= (30/20)

(Note: Score Singles 1:3)

Mobility

3:00 Frog Stretch

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