Month: March 2015

C2 – CrossFit

Warm-up

(No Measure)

1 Arm Circle

1 Jumping Jack

+

:90 Practice Smily Face

:90 Practice Frowny Face

:90 Practice Angry Face

:90 Practice Game Face

Conditioning

Metcon (Time)

“Triple Murph”

For Time:

3 Mile Run

300 Pull Ups

600 Push Ups

900 Squats

3 Mile Run

***If you have a #20 vest or body armor wear it.

RX+

PU = CTB

PU = HSPU

Squats = Front Squats @ 135/95

Partition pull ups, push ups and squats as necessary.

Time Cap:

2 Hours

Metcon (Time)

If you finish “Triple Murph” within :30

21-15-9

Thrusters @ 225/185

Burpee Box Jump 42/36

Mobility

1 Squat

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Birddogs (per side)

10 Fire Hydrants (per side)

1:00 Banded Hamstring Stretch (per leg)

x 2

+

2:00 Ankle Smash w/ Barbell

2:00 Forearm Smash w/ Lax Ball

Conditioning

Metcon (No Measure)

L-Hang from Bar

:30 On/:30 Off

x 6

Scaled:

Hollow Hold

Metcon (No Measure)

W/ a Partner

10 Box Jump Overs (24/20)

x 5
Partner A does 10….Partner B does 10….

WOD (Workout of the Day)

Metcon (No Measure)

30:00 @ Aerobic Pace

1:00 Row

1:00 Side Bridge (:30R/:30L)

1:00 Box Step Ups (24/20)

1:00 Hollow Body Holds

1:00 Bear Crawl

Mobility

Forearm and Lat Smash w/ Barbell or Lax Ball

2:00 Per Arm

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Waking Lunges w/ Rotation

20m Walking Quad Stretch

20m Walking RDL

20m Gate Openers

20m Spider Man Lunges

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (5/leg)

10 Scap Push Ups

10 Bow and Bends

10 Primal Pass Throughs

10 SL Bridge Drills

Core Training

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
RX+

Tabata Strict K2E (AMRAP – Reps)

Weightlifting

Goblet Squat (10@13X0; rest :60 x 3)

WOD (Workout of the Day)

Metcon (No Measure)

9:00 Partner AMRAP @ Aerobic Pace

20 Alt. Walking Lunges

15 HRPU

10 KBS (1.5/1)

Alt sets: Partner A does WL, Partner B does WL, Parter A does HRPU, Partner B does HRPU…
Rest 1:00

Metcon (No Measure)

9:00 Partner AMRAP @ Aerobic Pace

20 Air Squats

5 Wall Walks

200m Jog

Alt sets: Partner A does AS, Partner B does AS, Parter A does WW, Partner B does WW, both athletes run together….
Rest 1:00

Metcon (No Measure)

9:00 AMRAP @ Aerobic Pace

100m Suitcase Carry (1.5/1)

10 No Push Up Burpees

All team members working at one time.

Mobility

Couch Stretch

:60/leg

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

25:00 AMRAP

400m Run or 750 Meter Row

40 Air Squat

30 Hand Release Push Ups

20 Pull Ups/Ring Rows

10 Burpees
Rotate stations between partners….

Partner A Run/Row

Partner B Air Squat

Partner A HRPU

Partner B Pull Up/Ring Row

Partner A Burpee

Partner B Run/Row……..

C2 – CrossFit

WOD (Workout of the Day)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

CrossFit Games Open 15.5 Masters 55+ Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 45# / 35#

21 Calorie Row

21 Thrusters, 45# / 35#

15 Calorie Row

15 Thrusters, 45# / 35#

9 Calorie Row

9 Thrusters, 45# / 35#

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Skipping

20m Skipping High Knee

20m Butt Kickers

20m Lateral Shuffle

+

10 Squat Jumps

10 Push Ups

10 Rocking Sumo Squats

10 Bow and Bends

WOD (Workout of the Day)

Metcon (Time)

@0:00

21-15-9

Dead Lifts (115/75)

Burpee over the bar

****8:00 Time Cap***

Metcon (AMRAP – Reps)

@10:00

Tabata sit ups

Score lowest round

Metcon (Calories)

@16:00

10:00 partner AMRAP

250 row

Metcon (No Measure)

@30:00

12 min EMOM

Min 1- 5 slam balls, 5 slam ball burpees

Min 2 – 10 jump squats with slam ball

Min 3 – 10 TTB or v-ups

Mobility

2:00 Shoulder Smash w/ Barbell

C2 – CrossFit

Warm-up

(No Measure)

20m Walking Lunges

20m Walking Quad Stretch

20m Walking RDL

20m Spiderman Lunges

20m Butt Kickers

20m Skipping High Knee Pulls

+

10 Air Squats w/ :03 Pause

10 Scap Push Ups w/ :03 Pause

10 Cobras w/ :03 Pause

x 2

Mobility

2:00 OH Shoulder Position Mobility

A: Partner Assisted Box OH Drill

B. Banded OH Distraction

Weightlifting

Shoulder Press (4 x 2 (Add 5-10 from last week) @ 1310 Tempo)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

5:00 @ 75%

400m Run

Then AMRAP:

Strict Pull Ups/ Ring Pulls

Rest 3:00

4:00 @ 75%

200m Run

Then AMRAP:

Step Ups (24/20)

Rest 3:00

3:00 @ 75%

100m Run

Then AMRAP:

KBS (1.5/1)

Mobility

:90 QL Smash w/ Lax Ball

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

+

20m Walking RDL

20m Walking Quad Stretch

20m Butt Kickers

20m Skipping Knee Pull

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Hang Clean Tech Work

(Bar only)

Weightlifting

Hang Clean (2 x 2 @ 90-95% )

Gymnastics

Weighted Pull-ups (2 x 2-3 @ 90-95% (3010 Tempo))

Scaled:

1 x 6-8 Ring Pulls (3010 Tempo)

1 x 6-8 Standing Back Fly’s (add weight from last week if possible)

1 x 6-8 Barbell Curl

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

“Death By Burpees”

Mobility

2:00 Pec Smash w/ Lax Ball

or

Banded Lateral Openers

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking Quad Stretch

20m Walking RDL

20m Spider Man Lunges

20m Reverse Lunges w/ Rotation

20m Inch Worm

+

3:00

5 Air Squats w/ :03 Pause

5 Scap Push Ups

5 Scorpions (per side)

Weightlifting

Back Squat (1 x 10 @ 40%)

Front Squat (1 X 5 @ 50%)

Front Squat/Back Combo (1 x 20 (Add 5-15 from last week))

WOD (Workout of the Day)

2k Row (Time)

Max Effort 2k Row
Rest 3:00-5:00

800m Run (Time)

Max Effort 800m Run
Scaled: 800m Walk

Mobility

2:00 Frog Stretch

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

20:00 AMRAP

50 Burpees

100 KBS (1.5/1)

200m Run (both partners run together)

(1 works:1 rests)
***May distribute work for each movement as needed ***