C2 – CrossFit
Warm-up
200m Jog
+
10 Forward Steps (Hip Circle) + 10 Squats
10 Backward Steps (Hip Circle) + 10 Squats
10 Lateral Steps (Right)
10 Lateral Steps (Left)
1/2 Lap Toe Walk + 1/2 Lap Heel Walk
1/2 Lap Reverse Toe Walk + 1/2 Lap Reverse Heel Walk
Weightlifting
Barbell Warm-Up/Tech Work (Coach Led)
5 Good Mornings
5 Back Squats @22X1
5 Elbow Rotations (Back Rack)/Side
5 Behind the Neck Press
5 Front Rack 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)
Power Clean (Every 3:00 for 9:00 (3 Sets))
10 Power Cleans @ 75%
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
Barbell Warm Up:
2 Rounds
3 DL (45/35)
3 HPC
3 S20
Then Build to Load:
3 Rounds at Increasing Speeds
2 DL
2 HPC
2 S20
Rest :20 between rounds
Metcon (3 Rounds for reps)
4:00 AMRAP @ 75% intensity
8 DL (95/65)
4 HPC
2 S20
Rest/Walk 2:00
3:00 AMRAP @ 85% intensity
8 DL (95/65)
4 HPC
2 S20
Rest/Walk 2:00
2:00 AMRAP @ 95% intensity
8 DL (95/65)
4 HPC
2 S20
(RX+ 155/105)
(Note: Score each AMRAP independently; Goal is to increase pace round over round)
“Spirit of the WOD”
Mobility
Coach Led