08/09/2016

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

Barbell Bicep Curl (Every :90 for 6:00 (4 Sets))

4-5 Barbell Curls @4142

(Note: :04 Up/:02 Pause/:04 Negative/:01 Pause)

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

Weightlifting

Close Grip Bench (Every 2:00 for 8:00 (4 Sets))

2 CGBP @ 21X3

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

(Note: Use 90-95% of HS)

Conditioning

Metcon (Time)

3 RFT

200m Run

10 Push Press (75/55)

20 PU or 40 Ring Pulls/Jumping PU

RX+

400m Run

10 S20 (115/75)

15 CTB

Mobility

:90 Couch Stretch (per leg)

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