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: 4-5 Strict Press (45/35) @21X6
Min 2: 6-8 Strict Supinated Grip Pull Ups or 10-12 Supinated Grip Ring Pulls
Min 3: 30 DU (60 Singles)
Weightlifting
Back Squat (Every 3:00 for 9:00 (3 Sets))
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 (5 Rounds for reps)
Every 3:00 for 18:00 (5 Sets)
:45 AMRAP
5 C&J (95/65)
Max WB (20/14) in Remaining Time
2:15 Rest
RX+
C&J = (135/95)
WB = (30/20)
Mobility
3:00 Frog Stretch