10/31/2017

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

Gymnastics Volume Development

Metcon (AMRAP – Reps)

Every :90 for 18:00 (3 Alt Sets of Each)

Set 1: 10 Seated Barbell Z Press

Set 2: :30 DB Hammer Curls @ 35/25

Set 3: ME Strict Supinated Grip Chin Ups (RX+ Strict Supinated CTB)

Set 4: 50 Singles (25 DU) + 1 ME HRPU (RX+HSPU)

(Note: Score totals number of reps achieved each round of Push Ups or HSPU; List weights used in the notes)

Conditioning

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

90 DU (180 Singles)

60 WB (20/14 ( RX+ = 50 reps @ 30/20)

30 Burpee Box Jumps (24/20)

15 Pull Ups (RX+ 10/8 Ring MU, 15 Bar MU or 20 CTB)
(Note: Goal of this workout should be to spend 2 minutes or less at each station (Burpees may be the only exception and closer to 3). If any of the gymnastics (including the jump rope) movements will be a sticking point , cut those reps down to a number that will keep you moving.)

Mobility

Coach Led

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