C2 – CrossFit
Warm-up
200m Jog
+
Lap Walking Lunges w/ Rotation
Lap Frankensteins w/ Toe Touch
10 Thoracic Ext Rotations/ Side
10 Yoga Push Ups
+
:30 Banded Facepulls immediately into…
:30 Banded Lat Pull Downs.
:30 Rest
:30 DB/KB Press (Light) Immediately into…
:30 DB/KB Crucifix Hold
:30 Rest
:30 KB FW Immediately into…
:30 KB OH Walk
:30 Rest
Accessory Work
Every :90 for 6:00 (2 Alt Sets)
Set 1: :20 Hanging Scap Pulls + :20 Hanging L-Sit (Scale to 10 Scap PU + :20 Hollow Hold)
Set 2: Barbell 21’s (Add weight from last week)
Gymnastics Volume Development
Metcon (AMRAP – Reps)
Every 2:00 for 18:00
(3 Alt Sets of Each)
Set 1: 8 Seated DB Z Press/Arm
Set 2: 10 DB Chinese Rows/Arm
Set 3: 50 Singles or 25 DU + 1 Set of ME UB HKR (RX +T2B)
(**Once you drop from the bar the set is over)
(Note: Score totals number of reps achieved each round of HKR or T2B; List weights used in the notes)
Conditioning
Metcon (Time)
3 RFT
21 S20 (75/55 115/75)
15 Pull Ups (RX+ 10/8 Ring MU, 15 Bar MU or 20 CTB)
9 Box Step Ups 24/20 (Pistols 9R/9L)
Rest/Walk :90 between rounds
(Note: Time Cap = 15:00; :01
Penalty for every rep not completed; Score total time including rest)
Mobility
Coach Led