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