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