11/07/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

3 Rounds

10 Scap Push Ups

10 Front Lunges

10 Scorpions (per side)

10 Aqua Mans (per side)

Gymnastics

Weighted Ring Dips (3 x 5 @ 50% of Last Week)

Weightlifting

Back Squat (1 x 4 @ 85%)

Back Squat (2 x 3 @ 90%)

Metcon

Metcon (AMRAP – Reps)

10:00 AMRAP

Max Box Jump/Sted Downs (24/20)

Mobility

:90 Abductor Roll Out (per leg)

11/06/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Slam Ball Jog

+

10 SB

10 Push Ups on SB

10 SB Squats

x 3

Metcon

Metcon (Weight)

Starting @ 0:00

16:00 EMOM

E: 4 Strict Press + 4 Push Press (95/65)

O: 10 KBS (1.5/1)

Metcon (Calories)

Starting at 25:00

15:00 EMOM

Min 1: 10 Squat Jumps w. SB (30/20)

Min 2: 5 SB Burpees (30/20)

Min 3: :30 Max Effort Row for Cals
**Record Cals from Row**

Mobility

Quad Smash w/ Foam Roller or Bar

:60 per leg

11/05/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

10 Air Squats

10 Single Leg DL’s

200m Jog

10 Spider Man (per side)

10 Scap Push Ups

+

10 Lateral Leg Swings (per side)

10 Shoulder Reach Throughs (per side)

10 Front Leg Swings (per side)

10 Primal Pass Throughs

Weightlifting

Floor Press (4 x 4 @ 80%)

Deadlift (8:00 EMOM (2-3))

Metcon

Metcon (No Measure)

12:00 EMOM

Even – 5 T2B + 5 CTB

Odd – 15 Slam Balls (30/20)

Goddess Games Prep:

A. C & J 2×2 @ 90%

(Instead of Floor Press)

B. Dead Lift Progression

+

WOD:

12:00 EMOM

Min 1 -15 SU + 3 KBS/3HRPU

Min 2 – :20 Row Sprint

Min 3 – 50m Shuttle Run + 3 Burpee Box

Jumps (20″)

Mobility

:90 Quad Smash w/ Rumble Roller (per side)

11/04/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Front Leg Swings (per side)

10 Side Leg Swings (per side)

20m Butt Kickers

20m High Knee Skips

20m Side Lunges

20m Hurdle Drills

Weightlifting

Power Clean (5:00 EMOM (2-3) )

Shoulder Press (3 x 3 @ 80%)

Metcon

Metcon (Time)

For Time:

Buy In:

50 Air Squats

25 Wall Balls (20/14)

5 Box Jump/Step Down (24/20)

20 Wall Balls

10 BJ/SD

15 Wall Balls

15 BJ/SD

10 Wall Balls

20 BJ/SD

5 Wall Balls

25 BJ/SD

Buy Out:

50 DU or 100 SU

RX+

WB = 30/20

BJ = 30/24

Goddess Games Prep:

Buy In = 100 SU

WB = KBS (1 Pood)

BJ/SD = HRPU

Buy Out = 100 SU

Mobility

:90 Banded Bully Stretch (per arm)

11/03/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

4:00 Moderate

5 Rocking Sumo Squats

5 Fire Hydrants

5 Scap Push Ups

5 Superman Lunges (per leg)

Gymnastics

Weighted Pull-ups (4 x 5 @ 70%)

Weightlifting

Back Squat (6 x 2 @ 80%)

Metcon

Metcon (AMRAP – Reps)

5:00 Ascending Ladder

1 Hang Power Clean (95/65)

1 Hang Squat Clean (95/65)

1 Burpee

1/1/1

2/2/2

3/3/3

4/4/4

…….

RX+

(135/95)

Metcon (Time)

Goddess Games Prep:

A. 10:00 C & J Practice

(During Weighted Pull Up Progression)

B. Back Squat Progression

WOD:

Buy In: 1:00 Max Single Unders

3 Rounds:

100m Row Sprint

10 Front Squats (55#)

10 Burpee Box Jumps (20″)

10 S2O (55#)

Mobility

2:00 T Spine Rolll Out