Month: March 2015

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

Strict Toes-To-Bar (Tabata)

Scaled:

Supine K2E

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 (Time)

2-4-6-8-10-8-6-4-2

Power Cleans (115/75)

Hand Release Push Ups

RX+

See below

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Mobility

2:00 Olympic Wall Squat Therapy

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Partner WOD:

The “100s”

100 Burpees

100 Box jumps (24/20)

100 T2B

100 Goblet Squats (1.5/1)

100 KBS (1.5/1)

100 WB (20/14)
***May distribute work for each movement as needed but each athlete must perform 50 total per movement***

C2 – CrossFit

WOD (Workout of the Day)

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)

Masters 55+

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups*

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups*

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups*

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

*Masters Women 55+ jumping chest-to-bar pull-ups

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 15.2 Masters Scaled (AMRAP – Reps)

Masters Scaled 55+

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 45# / 35#

6 Jumping Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 45# / 35#

8 Jumping Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 45# / 35#

10 Jumping Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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)

Deadlift (Use to Find 60% for WOD 1)

***Do not score here***

Metcon (AMRAP – Reps)

@0:00

10 minute AMRAP

Ladder… Increase by 3 reps each round

3 box jump step downs

3 deadlifts

6 box jump step downs

6 deadlifts…

(DL @ 60%)

Metcon (AMRAP – Reps)

@14:00

Tabata hollow body

Score lowest round

Metcon (No Measure)

@20:00

18 minute EMOM

Min 1- 10 wall balls (20/14)

Min 2- 15 kbs (1.5/1)

Min 3- 5 pulls ups (10 ring rows)+ 5 burpees

Metcon (AMRAP – Reps)

@40:00

2 min AMRAP

Max flutter kicks (r/l = 1)

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 (3 x 5 @ 60% @ 1310 Tempo)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

4:00 AMRAP @ 50%, 75%, 98%

10 Thrusters (75/55)

10 Box Jump/Step Downs (24/20)

100m Row

Rest/Walk 4:00

x 3

***Each 10m on row counts as 1 rep***

***30 reps per round possible***

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Whole-30 Re-Test*****

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 (10:00 Build to HS or 1RM)

Gymnastics

Weighted Pull-ups (3 x 6-8 @ 60% (3010 Tempo))

Scaled:

2 x 6-8 Ring Pulls (3010 Tempo)

2 x 6-8 Standing Back Fly’s

WOD (Workout of the Day)

2015 Whole-30 Challenge WOD (AMRAP – Reps)

5:00 AMRAP

Ascending Ladder

2 KBS

2 Goblet Squats

2 Burpees

4 KBS

4 Goblet Squats

4 Burpees

6 KBS

6 Goblet Squats

6 Burpees

8 KBS

8 Goblet Squats

8 Burpees…………

Mobility

:90 Childs Pose

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

Hollow Body (Tabata)

RX+

L-Sit Static Hang From Bar

Weightlifting

Back Squat (1 x 10 @ 30-40%)

Front Squat (1 X 5 @ 40-50%)

Front Squat/Back Combo (1 x 20 @ 50-60% (of Front Squat))

Front squat for 8-10 reps

Rack the bar and get into back squat

***However many reps you got on the front squats, you must make up the remaining difference with back squats to hit 20 total reps***

WOD (Workout of the Day)

Metcon (Time)

30-20-10

Wall Balls

Burpees

Mobility

:60 Couch Stretch (per leg)