C2-Main – CrossFit
General Warm Up
:30 Jog
:30 Walking High Knee Karaoke (Right)
:30 Walking High Knee Karaoke (Left)
:30 Walking Forward Hurdle Drill
:30 Walking Knee to Chest
:30 Walking Cradle Pulls
:30 Walk Outs
Then….
10 Lateral Steps w/ Hip Circle/Side + 10 Squats @22X1
Barbell Warm Up
Barbell (Full) (No Measure)
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 Press
5 OHS
5 RDL
5 Front Squats @22X1
Then….
Perfect Stretch Sequence
Then…
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 or OHS
Hip Full (Squat)
Hang Power + FS or OHS
Hang Full (Squat)
Mid-Shin Power + FS or OHS
Mid-Shin Full (Squat)
(Note: FS or OHS based on Lift; Clean = FS/ Snatch = OHS)
Strength
6 minutes to warm up then…
Power Clean (Every 3:00 for 9:00 (3 Sets))
10 Power Cleans @ 80%
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
Oct/Nov 2017 Tester (Time)
For Time:
40/30 Cals (Row)
30 Wall Balls (20/14) (RX+ 30/20)
20 Power Cleans (95/65) (RX+ 135/95)
10 Pull Ups (RX+ 8/6 Ring or 10 Bar MU)
Mobility
Coach Led