10/27/2017

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

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