10/24/2017

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

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