11/03/2017

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

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