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 (Note: Add weight from last week)
Set 2: 8 Hawaiian Squats/Leg
Weightlifting
Take 5:00 to build to initial load…..
(Note: Focus on bracing and staying active throughout the entire ROM; Practice positive self-talk throughout sets of 10 in preparation of the 20’s. Complete reset of trunk maximum of every 5 reps for all sets)
Back Squat (Every 3:00 for 9:00 (3 Sets))
Back Squats @ 20X1
Set 1: 10 Reps @ 40-45% + 10 Alt. DB Front Rack Walking Lunges
Set 2: 10 Reps @ 50-55% + 10 Alt. DB Front Rack Walking Lunges
Set 3: 20 Reps @ +5# (From Last Session)
(Note: Do not go over 5# jumps from previous session)
Conditioning
Barbell Warmup:
2 Rounds:
5 RDL (45/35)
5 Dimmel (45/35)
5 Tuck Jumps
Then….
Build to Load
Then @ game speed….
5 TnG DL
5 BJ
Assess weight and box height….
Then one more round @ game speed focusing on breathing cadence for both movement
5 TnG DL
5 BJ
Metcon (AMRAP – Reps)
8:00 AMRAP
10 DL (95/65) (RX+155/105)
15 BJ (24/20)
15 DL
15 BJ
20 DL
15 BJ
25 DL
15 BJ…….
(Note: Keep adding 5 reps to DL each set until 8:00 mark)
Note:
* Goal of this workout should be to keep a steady pace from 0:00-6:00 (Think 80%) and then try to pick up the pace on the last 2:00 of the WOD
* Take breaks at top of DL and on top of the box (hip extension) instead of resting with your hands on your knees
*Be in control of your breathing cadence on all these reps
*Practice the breathing for these reps before we get after it!
Mobility
Coach Led