C2 – CrossFit
Warm-up
200m Jog
+
1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle
1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle
+
5:00 for Quality
10 Double Arm Russian KBS
10 Powell Raises (per arm)
10 DB Ext Rotations (per arm)
10 1/2 Kneeling Bottoms Up KB Press/Arm
Weightlifting
Barbell Warm-Up/Tech Work (Coach Led)
3-4 RDL @2222
3-4 Front Squats @23X1
3-4 Strict Press w/ :03 Pause OH
3-4 Thrusters
3-4 Front Rack Shoulder Rotations/Side
3-4 Back Squats @23X1
3-4 Behind the Neck Push Press
3-4 Back Rack Shoulder Rotations/Side
3-4 Good Mornings @2222
Then….
2 Tall Cleans
Hip Power Clean + Hip Clean (Full)
Hang Power Clean + Hang Clean (Full)
Low-Hang Power Clean + Low-Hang Clean (Full)
(:02 Pause in Catch on all Reps)
4:00 to warm up then….
Power Clean (Every 3:00 for 9:00 (3 Sets))
10 Power Cleans @ 65%
Immediately into…5 High Box Jumps (Challenging Height)
(Note: All singles on Power Cleans; Working on perfect mechanics; No TnG; Do not exceed prescribed %)
Conditioning
Metcon (5 Rounds for time)
Every 3:00 for 15:00 (5 Sets)
15/12 Cals (AB)
5 Power Cleans (95/65) (RX+ 135/95)
5 Front Squats
5 S20
(Note: Time per round)
(Note: Cals should take :60 or less; adjust accordingly to try and keep rounds at 1:30-2:00 max; Pick a weight that allows you to move quickly throug the barbell complex…preferably unbroken)
Mobility
Coach Led