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 Lateral Step Ups/Leg (24/20) (Note: Add weight from last week)
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% + 10 Squat Jumps w/ Light DB/KB in Front Rack
Set 2: 10 Reps @ 50-55% + 10 Squat Jumps w/ Light DB/KB in Front Rack
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Metcon (2 Rounds for time)
For Time:
50/40 Cals (Row)
Rest/Walk 5:00 then….
50/40 Cals (AB)
(Note: Score is total time to complete both sections not including rest)
Mobility
Coach Led