11/08/2017

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

+

1 Round

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

Coach Led With an Empty Barbell

5 Good Mornings

5 Back Squats @22X1

5 Elbow Rotations (Back Rack)/Side

5 Behind the Neck Press

5 Front Rack Strict Press

5 RDL

5 Front Squats @22X1

Then (No Barbell)…

: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)

Then (Empty Barbell)

3 Hip Power w/ :02 Pause in Catch

3 Hang Power w/ :02 Pause in Catch

3 Mid-Shin Power w/ :02 Pause in Catch

Hip Power + FS

Hip Full (Squat)

Hang Power + FS

Hang Full (Squat)

Mid-Shin Power + FS

Mid-Shin Full (Squat)

4 minutes to warm up then…

Power Clean (Every 3:00 for 9:00 (3 Sets))

10 Power Cleans @ 70%

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

Warm Up:

Moderate KB/DB (Lighter than the one for the WOD)

2 Rounds:

3 Elevator Goblet Squats (RX+ 4 Alt DB Power Snatch + OHS)

3 Russian Swing

3 Scap Push Ups (RX+ 4-8 Handstand Shrugs Against the Wall)

Then at Game Speed

5 GS/SA OHS

2 Deep Breaths

5 RKBS/Alt DB Snatch

2 Deep Breaths

3-5 Push Ups/HSPU

Adjust reps/weight/etc…

(Note: If still working on HSPU either cut the reps to a number that will allow for quick turnover or do as many full ROM reps as possible and finish with L-Sit DB Press (35/25); No uneven surfaces; i.e. ab mats)

Metcon (Time)

3 RFT

25 Goblet Squats (1.5/1) (RX+ SA DB OHS (50/35))

20 Russian KBS (RX+ Alt DB Snatch (50/35))

15 HRPU (RX+ HSPU)
Goal of todays WOD is to test the redline without hitting muscle failure. Fast and quick is the idea here. Practice quick transitions/limited rest periods and keep focused on holding that KB/DB as long as possible. Before you know it….this WOD is over!

* Squat/OHS: Choose a weight that will allow you to try and go UB for 1-2 sets of and then limited rest period in set 3

* Take 3-5 Quick Breaths as you transition between Squat and Swings

* KBS/DB Snatch: Focus on the placement of KB and DB on this one and try to keep it to 1-2 sets each round

* Take 2-3 Quick Breaths as you transition between Swings and Push Ups/HSPU (Try to keep these in 2-3 sets)

* Shake out those shoulders…take 3 solid breaths and jump right back into the next round of squats!

Mobility

Coach Led

Previous Post:

«

Next Post:

»