12/08/2014

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Shuffle

20m Butt Kickers

20m Shuffle

20m Skipping High Knee

20m Shuffle

20m Reverse Lunges w/ Rotation

+

10 Primal Pass Throughs

10 Scap Push Ups

10 Spider Man Lunges (5 per side)

10 Bow and Bends

10 Scoprions (5 per side)

+

:30 Childs Pose

Gymnastics

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

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

Push Press (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (Time)

5 rounds for time:

10 Power Cleans (95/65)

10 Burpees

RX+

PC = (135/95)

Mobility

1:00 Pigeon Stretch (per side)

12/06/2014

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Team Gone Bad”

5:00 at each station for max reps

3-Person WOD

Row (cals)

Push press (75/55)

Box jumps (20″)

KBS (1.5/1)

Wall ball (20/14)

12/05/2014

C2 – CrossFit

De-Load Week Day 5

Warm-up

Warm-up (No Measure)

100m Jog

20m Skipping Knee Pulls

20m Lateral Shuffles

20m Skipping Hurdle Drill

+

2 Rounds

10 PVC Back Squats

10 PVC Front Squats

10 PVC Dead Lifts

10 PVC Strict Press

10 PVC Sots Press

:10 External Rotations (Each Shoulder)

+

10 Scap Push Ups w/ :03 Pause

10 Scap Pulls on Bar

10 Glute Bridge Drill

Warm-up

Metcon (No Measure)

Rowling – 5 Frames

“Rowl” a perfect strike!

Rower Bowling

To get a strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m.

***2 Burpee Penalty for every M off

***In between frames athletes must complete 10 PVC Pass Throughs + 10 PVC OHS

WOD (Workout of the Day)

Metcon (No Measure)

“Susan”

5 rounds Not For Time

Run 200m

10 Air Squat (Jumps)

10 Push ups

Mobility

:90 Banded Bully (per arm)

or

:90 Hamstring Smash w/ Lax Ball (per leg)

12/04/2014

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

(No Measure)

“Bring Sally Up”

***Air Squats***
Go up when the song says “bring sally up” and down when the song says “bring sally down”

(No Measure)

“Roxanne”

***Push Ups***
Perform a push up every time you hear the lyric “Roxanne”

WOD (Workout of the Day)

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Metcon (Time)

Max Effort Wall Sit
Rest 2:00

Metcon (Time)

Max Effort Plank Hold

Mobility

Calf Smash w/ Lax Ball

:90 per calf

12/03/2014

C2 – CrossFit

De-Load Week Day 3

Warm-up

Warm-up (No Measure)

100m Jog

+

20m Front Lunges w. Rotation

20m Frankenstein

20m Broad Jumps

+

10 Air Squats :03 Pause

10 Lateral Leg Swings

10 Front Leg Swings

10 Scap Push Ups

Weightlifting

Deadlift (1 x 10 @ 35%)

Deadlift (1 x 8 @ 45%)

Deadlift (1 x 6 @ 55%)

Metcon

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3
RX+

Sub HS Hand for HB

Sub Static Bar Hold for Superman

WOD (Workout of the Day)

Metcon (Weight)

“Death by Lunges”

(30/20)

R + L = 1

RX+

(45/25)

Mobility

:90 Frog Stretch

12/02/2014

C2 – CrossFit

De-Load Week Day 2

Warm-up

Warm-up (No Measure)

Partner 400m Run w/ SB (30/20)

(rotate SB every 100m)

+

10 Partner Burpee (high five at top)

10 Partner Push Ups (high five at top)

10 Partner Sit Ups (high five at top)

x 2

****Pick a partner you haven’t worked with before if possible****

Weightlifting

Shoulder Press (1 x 10 @ 35%)

Shoulder Press (1 x 8 @ 45%)

Shoulder Press (1 x 6 @ 55%)

Metcon

Metcon (No Measure)

A1. Front Plank Hold :30

A2. Superman Hold :30

x 5

WOD (Workout of the Day)

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Wall Balls (20/14)

Mountain Climbers (L/R = 1)

Mobility

:60 Pigeon Stretch (per leg)