11/22/2017

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

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»