10/16/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Butt Kickers

Lap Lateral Lunges

Lap Reverse Gate Openers

+

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

:30 Ankle Mobility/Side

Accessory Work

Every :90 for 9:00 (3 Alt Sets)

Set 1: 8 Cossack Squats/leg (Load based on feel)

Set 2: 10 Hollow Rocks + 10 Tuck Ups + 10 2-Count Flutter Kicks

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + 10-15 UB WB (Challenging weight)

Set 2: 10 Reps @ 50-55% + 10-15 UB WB (Challenging weight)

Set 3: 20 Reps @ 60%

(Note: Do not exceed 55-60% of 1RM in this session)

Conditioning

Oct/Nov 2017 Tester (Time)

For Time:

40/30 Cals (Row)

30 Wall Balls (20/14) (RX+ 30/20)

20 Power Cleans (95/65) (RX+ 135/95)

10 Pull Ups (RX+ 8/6 Ring or 10 Bar MU)
(Note: Ring Pull Ups = 2:1)

Mobility

Coach Led

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