08/08/2016

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: 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

Leave a Reply

Your email address will not be published.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

Previous Post:

«

Next Post:

»