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% + 5 Burpee Broad Jumps
Set 2: 10 Reps @ 50-55% + 5 Burpee Broad Jumps
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
Metcon (AMRAP – Reps)
12:00 Alt EMOM
Min 1: 50m FW (Heavy KB)
Min 2: 12 Slam Balls (30/20) (RX+ Alt DB Snatch 50/35)
Min 3: 20 DU + AMRAP Air Squats (RX+ Alt Pistols)
(Note: Score = Squats/Pistols; Only score as RX/RX+ if Min 1/Min completed as prescribed)
Mobility
Coach Led