10/30/2017

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

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