C2 – CrossFit
Warm-up
200m Jog
+
Lap Frankensteins w/ Toe Touch
Lap Walking Quad
Lap Spider Man Lunges
Then….
3 Round at Increasing Efforts
10 Air Squats
10 Sit Ups
10 HRPU
10 DU/20 Singles
Gymnastics Volume Development
With a running clock…
@0:00
2 minutes HSPU Specific Warm Up
:20 Wall assisted shoulder facing shoulder flexion
:20 Kneeling Wrist Mobility Pulses (Hands Pronated Forward)
:20 Kneeling Wrist Mobility Pulses (Hands Pronated Backward)
:20 Kneeling Wrist Mobility Pulses (Hands Supinated)
1-2 Around the Worlds off Box (20″)
Then @2:00
HSPU (Max Effort UB Set )
1 Max Effort Set of UB HSPU
then…
@3:00
5 EMOM
30-40% HSPU of max effort set
OR
HSPU Coach Led Skill Work
Then…
@10:00
Pull-ups
@10:00
2 minute Pull Up Specific Warm Up
:30 Hollow Rocks
:30 Superman Pulses
:30 Banded Row
:30 Banded Face Pulls
@12:00 Max Effort Set of UB Kipping or Butterly Pull ups
@13:00
4 minute EMOM
1 set of 40% of max effort
@17:00 Try for another max Effort Set of UB Kipping or Butterly Pull ups
OR Coach Led Kipping Skill Work
Conditioning
@25:00
(We will run heats as needed)
Metcon (Calories)
@ 25:00
12:00 Alt EMOM
Min 1: :45 ME Row (RX+ = AB)
Min 2: 12/10 Box Jump Overs (24/20)
Min 3: 20 DU + 6 Burpees to a Plate
(Note: Only score cals, but all other work must be completed to score RX)
Mobility
@39:00 Corpse Stretch