Month: November 2014

C2 – CrossFit

De-Load Week Day 1

Warm-up

Animal Warm Up (No Measure)

100m Jog:

+

5 Rounds:

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk

Weightlifting

Back Squat (1 x 10 @ 35%)

Back Squat (1 x 8 @ 45%)

Back Squat (1 x 6 @ 55%)

Metcon

Kettle Bell Swings (:60 Swings/1:20 Rest x 3)

WOD (Workout of the Day)

Metcon (No Measure)

Not For Time:

200m Run

40 Hollow Rocks

200m Run

30 Hollow Rocks

200m Run

20 Hollow Rocks

200m Run

10 Hollow Rocks

Mobility

:60 Couch Stretch (per leg)

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

Buy-In:

2K Row

(Athlete on rower much change ever 250m)

In Remaining Time AMRAP:

25 Push Ups

35 Lunges

45 Sit Ups

55 Box Jump/Step Downs (24/20)

Team will be responsible for holding

a 1 Pood, a 1.5 Pood and a 2Pood KB during work. If any KB touches floor, team will have penalty 400m sprint.

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Air Squats

10 Dive Bombers

10 Bow & Bends

:30 Static Hold From Bar

Gymnastics

Weighted Dips (8:00 Build to HS for the Day)

Weightlifting

Back Squat (12:00 Build to 1RM)

Metcon

Original C2 Underground WOD (Time)

18-12-6

Thruster (95/65)

Burpee

400m Run

RX+

(115/85)

Burpee over the Bar
Partner WOD:

Partner A completes 18 Thrusters….Partner B completes 18 Thrusters……Partners A completes 18 burpees….Partner B completes 18 burpees….

Both athletes complete run together. Partner A cannot start on round of 12 until Partner B completes Run.

Mobility

Pigeon Stretch (:60 per leg)

C2 – CrossFit

Happy Thanksgiving!!!!

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

In teams of 4…….

Starting Clock at 0:00

Appetizer:

3:00 Max Air Squats (Everyone Working)

@ 5:00 on Clock

Entree:

2:00 AMRAP @ Each Station

Row/AD (Cals)

Burpees

Wall Balls (24/20)

200m Run (1 Run then rest for balance of 2:00)

x 3

***With a running clock each team member will complete 2:00 AMRAP on Rower, Burpee, Wall Balls and Run 3x You will rotate through each station at end of 2:00 with 0 transition time.****

(Score will be total Cals, WB and Burpees)

@ 23:00 on the Clock

Dessert:

3:00 Max Sit Ups (Everyone working)

Final Score will be Air Squats + Cals/Burps/WB + Sit Ups

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

4:00

5 Shoulder Reach Throughs (per side)

5 Primal Pass Throughs

5 Scap Push Ups

5 Spider Man Lunges (per leg)

Weightlifting

Floor Press (12:00 Build to HS)

Deadlift (5:00 EMOM (1-2) @ 90% of 1RM)

Metcon

Half Cindy (AMRAP – Rounds and Reps)

10:00 AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

AMRAP – Rounds and Reps

Mobility

Hamstring Smash (:60 per leg)

C2 – CrossFit

Warm-up

(No Measure)

20m Frankensteins

20m Reverse Lunges w/ Rotation

20m Butt Kickers

20m Jumping High Knees

+

3 Rounds

10 Air Squats

10 Push Ups

10 Single Leg DL’s

Weightlifting

Shoulder Press (12:00 Build to HS)

Power Clean (5:00 EMOM (1-2) @ 80-90% of 1RM)

Metcon

WOD (Calories)

45 Seconds Working:

5 BJ/SD (24″/20″)

5 KBS (1.5/1)

Row for Max Calories Balance of Time

Rest 2:15

x5

RX+:

30″

2 Pood

()

Mobility

QL/Psoas Lax Ball Smash (:60 per side)

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Reverse Lunges w/ rotation

20m Frankenstein w/ toe touch

20m Squat Jumps

+

4:00

5 Spiderman Lunges (per leg)

:10 Samson Stretch (per leg)

5 Dive Bombers

Weighted Pull-ups (8:00 Build to HS )

Gymnastics

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

100 Burpees for Time (Time)

Mobility

Anterior Delt Smash (:60 per shoulder)

C2 – CrossFit

WOD (Workout of the Day)

With an 8:00 Running Clock

Event 1:

1K Row (Time)

Front Squat (Find a 3RM)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Event 3:

5:00 AMRAP

Scaled:

10 KBS (1.5/1)

10 Burpees

10 Sit Ups

RX:

10 Alt. KB Snatches (1.5/1)

10 Burpee Box Jumps (24/20)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

4:00 Moderate

5 Cat Cows

5 Cobras

5 Scap Push Ups

5 Jumping Squats

Gymnastics

Weighted Dips (2 x 3-4 (add weight from last week))

Weightlifting

Back Squat (2 x 2 @ 100%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 Partner AMRAP

10 Cals on Row/AD

10 Slam Balls (30/20)

Mobility

:60 Couch Stretch Per Leg w/ Lax Ball

C2 – CrossFit

Warm-up

Animal Warm Up (No Measure)

100m Jog:

+

5 Rounds:

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk

Metcon

Metcon (Time)

Starting @ 0:00

5 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

8:00 Time Cap

Metcon (Time)

Starting @ 10:00

800m Run

Metcon (No Measure)

Starting @ 20:00

20:00 EMOM

E: 5 HSPU or 2 Wall Walks

O: 10 Mountain Climbers (L/R = 1)

Mobility

1:00 Samson Stretch (per leg)