08/15/2016

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 12:00 (4 Sets))

Every 3:00 for 12:00 (4 Sets)

Back Squats

Set 1: 10 @ 45-50%

Set 2: 12 @ 50-55%

Set 3: 14 @ 55-60%

Set 4: Est 20-Rep Max Back Squat

Conditioning

ME Tester (July 2016) (2 Rounds for reps)

ME Tester

20:00 Alt EMOM

Min 1: :30 AMRAP WB (20/14)

Min 2: :30 AMRAP Power Cleans (95/65)

RX+

WB = (30/20 to 10’/‘9’)

PC = (135/95)

Mobility

2:00 Standing Straddle

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