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