C2 – CrossFit
Warm-up
200m Jog
+
Lap Walking Quad
Lap Spiderman Lunges
Lap Frankensteins w/ Toe Touch
+
Then 5:00 for Quality
10 Double KB Front Rack Squats
20 Alt Busdrivers
10 Steps Forward (Monster Walk)
10 Steps Backward (Monster Walk)
10 Lateral Steps/Side (Monster Walk)
Accessory Work
Every :90 for 6:00 (2 Alt Sets)
Set 1: 8 Wtd Lateral Step Ups/Leg (24/20)
Set 2: 6-8 Roll to Candlesticks
Weightlifting
Back Squat (Every 3:00 for 9:00 (3 Sets))
Back Squats @ 20X1
Set 1: 10 Reps @ 40-45% + :15-:20 Wall Sit
Set 2: 10 Reps @ 50-55% + :15-:20 Wall Sit
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session; If this is your first attempt at 20 reps please use 55-60% of 1RM)
Conditioning
Oct/Nov 2017 Tester 2 (Calories)
16:00 Alt EMOM
Min 1: 15 DL (115/75) (RX+185/135)
Min 2: 15 Hanging Knee Raises (RX+ 12/10 T2B)
Min 3: :45 AMRAP for Cals (AB)
Min 4: Rest/Walk
Mobility
Coach Led