11/06/2017

C2 – CrossFit

Warm-up

200m Jog

+

10 Steps Forward (Hip Circle) + 10 Squats

10 Steps Backwards (Hip Circle) + 10 Squats

10 Laterals Steps (Left) + 10 Lateral Steps (Right)

+

:10 Spider Man Lunge (Right)

:10 Samson Stretch (Right)

:10 Hamstring Stretch (Right)

:10 Russian Babymaker

:10 Spider Man Lunge (Left)

:10 Samson Stretch (Left)

:10 Hamstring Stretch (Left)

:10 Russian Babymaker

:10 Right Arm to Sky/Left Hand on Ground (Bottom of squat)

:10 Left Arm to Sky/Right Hand on Ground (Bottom of squat)

Accessory Work

Every :90 for 6:00 (2 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

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 4:00 for 12:00 (3 Sets))

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + 3 Eleverator Goblet Squats (Light)

Set 2: 10 Reps @ 50-55% + 3 Eleverator Goblet Squats (Light)

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Barbell WarmUp (45/35)

3 RDL

3 Front Squats

3 Strict Press

3 Push Press

3 Thrusters

Then…..

5 Wall Balls

5 HKR/T2B

Load bars to weight then…At Game Speed

50m Jog

5 WB

5 BJ

5 S20

5 HKR/T2B

Make necessary adjustments….

(Note: Running substitution = 500m Row or 25/20 Cals AB)

Metcon (Time)

For Time

400m Run

50 WB (20/14) (RX+30/20)

40 BJ (24/20)

30 S20 (75/55) (RX+ 135/95)

20 Hanging Knee Raises (RX+T2B)
Goal of todays WOD is to start to understand how to pace early and push the pedal down as the reps decrease:

* Idea of 400 should be to run @ approximately 75-80% of a ME 400;

* Quick breath and then into 2-3 Big Sets on WB

* Steady and methodical (limited breaks) on BJ (breathing at top)

* Gain steam into the S20 and HKR/T2B sets (think 2-3 sets on these with limited rest time between sets)

*The finish line is near when you get to S20 so stay focused and sprint through the finish!

Mobility

Coach Led

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