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