10/20/2017

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

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