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
**Athletes are getting to the point of this cycle that they may need to manually adjust sets 1 & 2. It may mean adding 5-10 pounds to your original 10-rep “warm-up set”. The goal is to close the gap between set 2 and set 3’s load so you do not have to make a 20-30# jump for your 20 reps.
Back Squat (Every 3:00 for 9:00 (3 Sets))
Back Squats @ 20X1
Set 1: 10 Reps @ 40-45% + 8 Clam Shells/Side w/ Hip Circle
Set 2: 10 Reps @ 50-55% + 8 Clam Shells/Side w/ Hip Circle
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Warm Up:
10 Squats w/ PVC External Rotation/Side
Then….
1 UB Set of
4 Front Squats
4 Push Press
4 Thrusters
**(This is time to make decision on weight for WOD; If you struggle with this complex then the weight needs to be adjusted; Choose an appropriate weight to move through this WOD with minimal breakups of the thrusters)
Adjust weight…then….
2 Rounds at Roughly 75%
4 Thrusters
4 Tuck Ups (RX+ T2B)
Metcon (Time)
For Time
21-15-9
Thrusters (95/65) (RX+ 115/75)
Tuck Ups (RX+ T2B)
Mobility
Coach Led