11/13/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Butt Kickers

Lap Lateral Lunges

Lap Reverse Gate Openers

+

Hip Circle Drills:

10 Tempo Squats @ 3211

10 Clam Shells (5 Per Side)

Then…

10 Birddogs @ 2222 (5 per side)

10 Cook Hip Lifts (5 per side)

10 Scap Push Ups @2222

:30 Ankle Mobility/Side

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

Back Squat (Every 4:00 for 12:00 (3 Sets))

Set 1: 10 Reps @ 40-45% + 10 Forward/Backward/Lateral Step w/ Hip Circle

Set 2: 10 Reps @ 50-55% +10 Forward/ Backward/Lateral Step w/ Hip Circle

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

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

Conditioning

Warm Up:

2 Rounds:

10 Strokes (Row)

Then….

5 Alt Lunges

4 BFB

3 Strict Pull Ups or Strict CTB

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

Buy In:

500m Row

Then amrap…

20 Alt Front Rack Reverse Lunges (95/65) (RX+ OH Walking Lunges (75/55)

15 Bar Facing Burpees

10 Pull Ups (RX+ CTB)

100m Sprint


Mobility

Coach Led

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