Month: March 2015

C2 – CrossFit

WOD (Workout of the Day)

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

+

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 (AMRAP – Rounds and Reps)

@0:00

10:00 AMRAP

20 no push up burpees

400m run

20 box jumps/step downs (24/20)

Metcon (No Measure)

@14:00

Tabata hollow body

Metcon (No Measure)

@20:00

10 min EMOM

5 wall balls (30/20)

+ 1 slam ball burpee

*add 1 slam ball burpee each round

Metcon (Time)

@32:00

3 rounds:

20m plate carry (45/25)

20 weighted OH lunges

20 plate push press

***7:00 Time Cap***

Metcon (AMRAP – Reps)

@40:00

2 min AMRAP

Max effort flutter kicks (r/l = 1)

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m

+

20m Walking Lunges

20m Walking Quad Stretch

20m Walking RDL

20m Spiderman Lunges

20m Gate Openers

20m Frankensteins

+

10 Squat Jumps

10 Push Ups

10 Rocking Sumo Squats

10 Bow and Bends

Mobility

2:00 OH Shoulder Position Mobility

A: Partner Assisted Box OH Drill

B. Banded OH Distraction

Weightlifting

Shoulder Press (3 x 3 (Add 5-10 from last week) @ 1310 Tempo)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

9 Deadlifts (115/75)

6 Hang Power Cleans (115/75)

RX+

(155/105)

Mobility

:90 Glute Smash w/ Lax Ball

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

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 3 @ 80-85% )

Gymnastics

Weighted Pull-ups (2 x 3-5 @ 80-90% (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 Thrusters”

45/35

Mobility

2:00 Quad Smash w/ Barbell

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)

Core Training

Flutter Kicks (Tabata)

R/L = 1

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)

Metcon (5 Rounds for time)

5 sets @85%:

Row 5 cals

10 pull ups

15 burpees

Rest/walk 2:00

Mobility

1:00 Lax Ball Smash per foot

1:00 Lax Ball Smash per forearm

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

“C2 Partner Fight Gone Bad”

5:00 Burpee Box Jumps (20)

5:00 S20 (45/35)

5:00 Slam Balls

5:00 Row (Cals)

5:00 Goblet Squats (1.5/1)

1:00 Rest between Rounds
One person working***

***May distribute work for each movement as needed ***

**Resting athlete may perform burpees to add to overall reps**

C2 – CrossFit

WOD (Workout of the Day)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

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

For time:

20 HRPU

20 hollow Rocks

15 HRPU

15 hollow rocks

10 HRPU

10 hollow rocks

5 HRPU

5 hollow rocks

(RX+ HSPU)

***8:00 Time Cap***

Metcon (AMRAP – Reps)

@10:00

Tabata sit ups

Score lowest round

Metcon (AMRAP – Reps)

@16:00

5 rounds…

2 minute AMRAP

200m run

Max wall balls

Rest 2 minutes between rounds.

Metcon (AMRAP – Reps)

@40:00

2 min AMRAP

Max effort

Knees to Elbows

Mobility

2:00 T-Spine Roll Out

or

2:00 T-Spine Smash w/ Lax Balls

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 3 (Add 5-10 from last week) @ 1310 Tempo)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

5:00 AMRAP @ 50%, 75%, 98%

Run 400m

Then AMRAP:

7 Thrusters (75/55)

7 Burpees

3:00 Rest/Walk

***Bar comes from the ground***

RX+

Thruster (95/65)

Mobility

:90 Olympic Wall Squat Therapy

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

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 (3 x 4 @ 70-75% )

Mobility

2:00 Corpse Stretch

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:90 Row (Cals)

:30 Rest

:90 Mountain Climbers

:30 Rest

:90 KBS (1.5/1)

:30 Rest

3 Rounds