Month: April 2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Hip Circle Squats

10 Hip Circle Lateral Steps (5/Leg)

10 Squat Jumps

10 Push Ups

x 2

+

200m Jog

Weightlifting

Dumbbell External Rotations (6-9 (per arm); rest :30)

Powell Raises (6-9 (per arm); rest :90 x 4)

Gymnastics

Ring Dips (9-12 @ 1030; rest :90 x 3)

Scaled:

Box Dips 9-12

+

:10 Ring Dip Negative x 3

WOD (Workout of the Day)

Metcon (2 Rounds for reps)

5:00 AMRAP

Run 200m Run

Then AMRAP:

7 KBS (1.5/1)

7 Goblet Squats

Rest/Walk 3:00

5:00 AMRAP

Run 200m Run

Then AMRAP:

7 Thrusters (95/65)

7 Lateral Burpee over Bar

RX+

KBS/GS = (2/1.5)

Thrusters = (135/95)

Mobility

:60 Banded Pigeon Man (per leg)

or

:60 Elevated Pigeon (per leg)

C2 – CrossFit

Warm-up

(No Measure)

20m Jog

20m Skip

20m Reverse Lunges

20m Gate Openers

20m Spider Man Lunges

20m Inch Worms

+

10 Air Squats w/ Hip Circle

10 Diver Bombers

10 Bird Dogs (per side)

10 Cobras

10 Primal Pass Throughs

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 8:00 for 32:00

Run 800 Meters

15 Burpees

30 KBS (1.5/1)

RX+

Run 800m

15 Burpee Pull Ups

30 Alt. KB Snatches (15 R/15 L)
(Scale 800 to 400 if over 5:00)

Mobility

Corpse Stretch 2:00

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking Lunges

20m Frankenstein’s (w/ toe touch)

20m Gate Openers

20m Walking Quad Stretch

+

10 Bow & Bends

10 Scap Push Ups

10 Scap Pull Ups

x 2

+

:60 Childs Pose

Weightlifting

Push Press (6,6,4,4; rest :90)

Weighted Pull-ups (@ 3010 8,6,4,2; rest :90)

Scaled:

2 x 15 Ring Rows @ 3010

2 x Max Effort Static Hang rest :60 btw

2 x 8 Bent Over Rows w/ KB

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

For total repetitions

:60 AMRAP – Slam Balls (30/20)

Rest :60

:60 AMRAP – Burpee Box Jumps (24/20)

Rest :60

:60 AMRAP – Row (Cals)

Rest :60

x3

Mobility

2:00 Quad Smash w/ Bar or Foam Roller

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

+

4:00

5 Primal Pass Throughs

5 Spider Man Lunges

5 Bridge Drills

Weightlifting

(No Measure)

5:00 Power Clean Tech Work

Power Clean (4,4,3,3; rest :90)

WOD (Workout of the Day)

Metcon (No Measure)

At aerobic pace:

1:00 Row

1:00 Hollow Rocks/Body

1:00 Walking Lunge

1:00 OH KB/Plate Walk

1:00 Plank (or FLR on Rings)

x 4

Mobility

Adductor Smash w/ Barbell or Rumble Roller

:60 per leg

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Spider Mans

20m Walking Quad Stretch

20m Walking RDL

+

10 Air Squats w/ Hip Circle

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

10 Scap Push Ups

10 Cobras

Weightlifting

Back Squat (3 @ 70%; rest :90 x 7)

Close Grip Bench (10 EMOM for 8:00)

3×3 @ 80%

WOD (Workout of the Day)

Metcon (Time)

For Time:

30 WB (20/14)

30 HRPU

30 KBS (1.5/1)

30 Step Ups (24/20)

30 Burpee

RX+

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

S2O (155/95)

T2B

*S2O from ground

Mobility

:90 Olympic Wall Squat Therapy

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

30:00 AMRAP

400m Run

30 KBS (1.5/1)

20 Box Jumps (24/20)

***Alternate Tasks

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Hip Circle Squats

10 Hip Circle Lateral Steps (5/Leg)

10 Squat Jumps

10 Push Ups

x 2

+

200m Jog

Weightlifting

Dumbbell External Rotations (12-15 (per arm); rest :30)

Powell Raises (12-15 (per arm); rest :90 x 3)

Gymnastics

Ring Dips (6-9 @ 1030; rest :90 x 4)

Dip Progression:

5-8 Close Grip Push Ups; rest :30 x 2

5-8/arm DB Kick Backs; rest :30 x 2

:05-:20 Hold Top of Dip; rest :30 x 3

WOD (Workout of the Day)

Metcon (5 Rounds for calories)

:45 Row @ 97%

Rest/Walk 3:00

x 5

Metcon (No Measure)

River Ruckus Athletes:

Warm Up w/ Group

+

5:00 “Play” w/ Axle Bar

+

5:00 “Play” w/ Sand Bags + WB

+

15:00 Z1 on AD

+

20:00 Mobility

(Focus: Ankles/Calves/Hips/Shoulders)

Mobility

:60 Banded Pigeon Man (per leg)

or

:60 Elevated Pigeon (per leg)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Reverse Lunges

20m Spider Mans

20m Gate Openers

20m Walking RDL

20m Walking Quad

20m Butt Kickers

20m Skipping High Knee Pull

+

10 Bird Dogs (per side)

10 Dive Bombers

10 Shoulder Reach Throughs (per side)

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

Starting at 0:00

6:00 AMRAP:

10 Pull Ups

15 Push Press (115/75) (From the Ground)

20 KBS (1.5/1)

At 10:00:

6:00 AMRAP:

Row 1000 Meters

Max Reps of Burpees Over the Erg

At 20:00

6:00 AMRAP:

Run 800 Meters

20 T2B or Hanging Knee Raises

Max Reps of Air Squats

At 30:00

Tabata Hollow Rocks

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking Lunges

20m Frankenstein’s (w/ toe touch)

20m Gate Openers

20m Walking Quad Stretch

+

10 Bow & Bends

10 Scap Push Ups

10 Scap Pull Ups

x 2

+

:60 Childs Pose

Weightlifting

Push Press (6-9; rest :90 x 4)

Weighted Pull-ups (@ 3010 10,8,6,4; rest :90)

Scaled:

1 x 10 Ring Rows @ 3010

2 x 8-10 Scap Pulls

2 x 8-10 Self-Assisted Pull Ups

WOD (Workout of the Day)

Metcon (No Measure)

:30 Work

4 KB Thrusters (1.5/1)

In Remaining Time:

Max AD Sprint

Rest/Walk 1:30

x 7

Mobility

2:00 Lat Smash w/ Bar or Foam Roller

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Walking RDL

20m Walking Quad Stretch

20m Spider Man Lunges

20m Gate Openers

+

2 Rounds for Quality:

5 Primal Pass Throughs

5 Air Squats w/ Hip Circle

5 Single Leg Bridge Drills

5 Bird Dogs (per side)

5 Scorpions (per side)

Weightlifting

(No Measure)

5:00 Power Clean Tech Work

Power Clean (8,6,4; rest 2:00)

Conditioning

Waiter’s Carry (100m (1/.5))

Partner A does 100m Carry

Partner B does 100m Carry

x 3

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3:00 @ 80-85%

400m Run

Then in remaining time:

1st Round: Max Burpees

2nd Round: Max Wall Balls (20/14)

3rd Round: Max Box Jumps (24/20)

Rest/Walk 3:00

x 3

Metcon (AMRAP – Reps)

River Ruckus Athletes:

:60 Max G20 w/ Axle Bar (95/75)

:60 Rest

:60 100m Sprint w/ 2 Sand Bags (60/40)

:60 Rest

x 5

(60 in sandbag = 3 x 20# SB; 40 in sand bag = 2 15# + 10# SB)

Rest 10:00
Only track # of G2O

Mobility

Hip Smash w/ lax Ball

QL Smash w/ Lax Ball

:60 per leg