10/09/2014

Main – CrossFit

Warm-up

(No Measure)

100m Jog
100m Frankensteins
100m Jog w/ Slam Ball
+
4:00 @ Moderate Pace
5 Fire Hydrants (per side)
5 Aqua Mans
5 Scap Push Ups
5 Cat Cows

Gymnastics

Pull-ups (Max Effort Ring Pulls or Pull Ups)

Metcon

Metcon (No Measure)

20:00 EMOM
5 Air Squats
2 Slam Ball
2 Slam Ball Burpee

Mobility

2:00 Pigeon Stretch per leg

10/08/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog
+
5:00 @ Moderate Pace
5 Squat w/ :03 Pause
5 Super Mans
5 Primal Pass Throughs
5 Scorpions (per side)

Gymnastics

Metcon (No Measure)

:30 Left Plank
:30 Right Plank
:30 Plank
:30 Hollow Rocks
:30 Rest
x 4

Wall Walks (3 x 3)

:90 Btw sets

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

2:00 Corpse Stretch

10/07/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

5 Mins @ Moderate Pace

10 Bridge Drills

10 Scap Push Ups

10 Single Leg DLs

10 Primal Pass Throughs

Weightlifting

Push Jerk (Build to HS or 1RM)

Metcon

Metcon (Time)

100m Run

Rest :30

200m Run

Rest :45

400m Run

Rest :60

200m Run

Rest :45

100m Run

Rest :30

200m Run

Rest :45

400m Run

Cool Down

2:00 Russian Baby Maker Hold

10/04/2014

C2 – CrossFit

Metcon

Metcon (AMRAP – Reps)

Partner 30:00 AMRAP

Slamball Run 400m (alt along the way)

50 Squats

40 Burpees

30 Slam Balls (30/20)

20 Plyo Pushups

10 Weighted Lunges (30/20) (5 per leg)

***Every 5:00 Each TM stops and performs 15 Weighted Squat Jumps –

(Start at 0:00)

***Use SB as weight. One person working at a time****
Partner switch SB half way through run.

One Person Working

Run Counts as 10 Reps

160 Total Reps per round

10/03/2014

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

4:00 @ Moderate Pace

5 Dive Bombers

5 Spider Man Lunges

5 Shoulder Reach Throughs

5 Scap Push Ups

Weightlifting

Back Squat (1 x 20 (add 5-10#))

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Mobility

2:00 Forearm Smash

10/02/2014

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

100m Skip

100m Backwards

100m Karaoke

x 2

+

2 Rounds

10 Primal Pass Throughs

10 Fire Hydrants (per side)

Gymnastics

Handstand Holds (1 Max Effort Hold (Against Wall))

Weightlifting

Clean and Jerk (10:00 Practice)

Metcon

Metcon (AMRAP – Reps)

:60 Air Squats

:60 Push Ups

:60 Rest

:60 KBS (1.5/1)

:60 Mountain Climbers

:60 Rest

x 3

Mobility

2:00 Foam Roll Quads

per leg