11/15/2017

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

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