Month: December 2014

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

6:00 @ moderate pace

5 Squats w/ :03 Pause

5 Fire Hydrants

5 Scorpions

5 Cat Cows

5 Hip Thrusts

WOD (Workout of the Day)

Metcon (Time)

Grinding out the New Year

Partner:

RX

20 Power Cleans (115/75)

15 Wall Balls (30/20)

20 Box Jump Overs (24/20)

15 Slam Balls (30/20)

20 CTB

15 Push Press (115/75)

20 T2B

15 Ring Dips

20 DL (115/75)

15 Burpees over Bar

Scaled

20 Power Cleans (95/65)

15 Wall Balls (20/14)

20 Box Jump Overs (24/20)

15 Slam Balls (30/20)

20 Ring Pulls

15 Push Press (95/65)

20 V Ups

15 Push Ups

20 DL (95/65)

15 Burpees over Bar
You go…I go….

Each partner completes component before next partner completes same component before moving on.

Parter A completes 20 PC then partner B completes 20 PC

Mobility

2:00 QL/Psoas Lax Ball Smash

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Frankensteins

20m Quad Stretch

20m Spider Man Lunges

+

5:00

10 Air Squats

10 Scap Push Ups

10 Cobras

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

5 Person Team

For Time:

WOD #1

2014m Row

(must switch every :30-all athletes must row)

Rest 3:00

WOD #2

Then Complete 12:00 AMRAP:

20 Squats

14 Burpees

(2 people working at a time- Athletes must complete entire round 20/14 before tagging next athlete in to complete a round)

Rest 3:00

WOD #3

2014m Row

(must switch every :30-all athletes must row)

Mobility

2:00 Russian Baby Maker Hold

C2 – CrossFit

Warm-up

(No Measure)

200m

+

5:00

10 Air Squats

10 Spider Man Lunges

10 Hip Thrusts

+

2 Rounds

RX

25-30 UB WB

Scaled

10-15 UB WB

Rest :60

x 2

Weightlifting

Close Grip Bench (3 x 3 @ 80%)

Gymnastics

Kipping Practice (5:00 Practice)

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

WOD (Workout of the Day)

Metcon (Calories)

:20 Max Cals on Row

1:20 Rest

x 10
Damper set on 5 1st five Rounds***

Damper set on 10 Last five Rounds****

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

4 Laps Lateral Shuffle

+

20m Butt Kickers

20m Skipping High Knee Pulls

20m Lateral Shuffle

20m Spider Man Lunges

+

10 Air Squats

10 Primal Pass Throughs

:30 Childs Pose

10 Scap Push Ups

Gymnastics

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Rear Foot Elevated Split Squat (2 x 10 (1.5/1/.5))

Push Press (3 x 3 @ 80%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Power Cleans (95/65)

20 Push Ups

RX+

PC = (135/95)

Push Ups = Pull Ups

Mobility

1:00 Couch Stretch (per side)

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

4 Person Team –

25:00 AMRAP

800m Run

+

25 Air Squats

25 Push Ups

25 Sit Ups

25 Alt. Mountain Climbers (R+L=1 Rep)

***

Static Bar Hold @ Top of DL Position

Male = 185

Female = 135

***

1 Athlete Running

1 Athlete Working

2 Athletes on Bar @ All Times

****

If Bar Touches Ground all 3 athletes must complete 25 Penalty Burpees (each)

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Reverse Lunges

20m Gate Openers

20m Knee Pull Into Toe Touch

20m Walking Quad Stretch

20m Inch Worms

+

3:00

5 Air Squats w/ :03 Pause

5 Fire Hydrants

5 Shoulder Reach Throughs

5 Dive Bombers

+

:30 Childs Pose

:15 Rest

x 2

Weightlifting

Front Squat (4 x 2 @ 80%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Holiday Detox BW Session”

30:00 EMOM

Min 1- :30 Max Air Squats

Min 2- :30 Max Push Ups

Min 3- :30 Max Burpees

Min 4- :30 Max Cals on Rower

Min 5- :30 Max Slam Balls

Mobility

:90 Couch Stretch (per leg)

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

4:00

5 Air Squats

5 Scap Push Ups

5 Cobras

+

20m Gate Openers

20m Knee Pull w/ Toe Touch

20m Walking Quad Stretch

20m Spider Man Lunges

20m Butt Kickers

20m High Knees

20m Skipping Knee Pulls

+

:60 Samson Stretch Per Leg

WOD (Workout of the Day)

C2 12 Days of Christmas (Time)

1 Clean (135/95)

2 Hand Stand Push Ups or HRPU

3 Front Squats (135/95)

4 Push Press (135/95)

5 CTB Pull Ups

6 Box Jumps (24/20)

7 Burpees

8 Push Ups

9 Wall Balls (20/14)

10 Kettle Bell Swings

11 Deadlifts (135/95)

12 Thrusters (135/95)

****************************

Complete 1 Clean then partner does 1 Clean..

then 2 HSPU and 1 Clean then partner does 2 HSPU and 1 Clean…

then 3 FS, 2 HSPU, 1 Clean then partner does 3 FS, 2 HSPU, 1 Clean……
Scaled BW Version:

1 Hip Raises

2 Jumping Squats

3 Bench/Box Dips

4 V-ups

5 Pushups

6 Air Squats

7 Burpees

8 Box Jumps (24/20)

9 Situps

10 Alternating Lunges (5 each leg)

11 Supermans

12 Mountain Climbers (left + right = 1 rep)

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Reverse Lunges

20m Gate Openers

20m Knee Pull Into Toe Touch

20m Walking Quad Stretch

20m Inch Worms

+

3:00

5 Air Squats w/ :03 Pause

5 Fire Hydrants

5 Shoulder Reach Throughs

5 Dive Bombers

Weightlifting

Close Grip Bench (4 x 4 @ 70%)

Gymnastics

Sorensen Holds (:30 Hold/:90 Rest x 4)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:30 Max Wall Balls (20/14)

:30 Max Push Ups

3:00 Rest

:30 Max KBS (1.5/1)

:30 Max BJ/SD (24/20)

3:00 Rest

:30 Max Wall Balls (20/14)

:30 Max Push Ups

3:00 Rest

:30 Max KBS (1.5/1)

:30 Max BJ/SD (24/20)

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

100m Jog

+

20m Butt Kickers

20m Skipping High Knee Pulls

20m Lateral Shuffle

20m Spider Man Lunges

+

10 Air Squats

10 Primal Pass Throughs

:30 Childs Pose

10 Scap Push Ups

Gymnastics

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Rear Foot Elevated Split Squat (3 x 8 (1.5/1/.5))

Push Press (4 x 4 @ 70%)

WOD (Workout of the Day)

100 Burpees for Time (Time)

Mobility

1:00 Couch Stretch (per side)

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

WOD

Teams of 2:

Station 1- 6:00

Person A: Static Bar Hold/ B: KBS (1.5/1)

Person A can only perform KBSs as long as person B is up on the bar.

1:00 transition, then

Station 2 – 6:00

Person A: DL Hold/ B: Goblet Squats (30/20)

Person B can only perform goblet squats while Person A holds the bar at the finished position of the deadlft (185/135).

1:00 transition, then

Station 3- 6:00

Person A: Plank/B: Row (Cals)

Person B may only row while person A is maintaining a plank position.

1:00 transition, then

Station 4- 6:00

Person A: Paleo Squat /B: Wall Balls (20/14)

Person B may only perform WB while person A is maintaining a paleo squat.

*****You may change roles between partners as often as would like.