10/23/2017

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% + 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

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