Month: April 2015

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 @ 65%; rest :60 x 7)

Close Grip Bench (8 EMOM for 8:00)

WOD (Workout of the Day)

Metcon (Time)

6 RFT:

10 Slam Balls (30/20)

10 HRPU

10 Lunges (5/leg)

Rest :60

RX+

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

FS @ 85%

Strict HSPU

Box Jump (30/24)

*FS from ground
Record total time (including rest)

Mobility

:90 Frog Stretch

Metcon (Time)

River Ruckus Athletes:

5 RFT

200m Row

5 UB Pull Ups

5 Box Jump Overs

5 Burpees to 3 45# Plate Stacked

5 DL (155/115)

25 UB Single Unders

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Pet Rock

Team WOD:

Slam Ball cannot touch the floor

If the SB touches the floor, 15 Burpee penalty for each TM

100 Reps per station – as one partner works, the others holds the pet rock

Air Squats

No Push Up Burpees

Goblet Squats (1.5/1)

Push Press (45/25 Plates)

OH Weighted Lunges (45/25 Plates)

Box Step Ups (20/14)

Wall Balls (20/14)

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Lateral Shuffle

20m Frankensteins w/ Toe Touch

20m Walking Quad Stretch

20m Bear Crawl

20m Spider Man Lunges

+

10 Pause Squats w. Hip Circle

10 Lateral Lunges w. Hip Circle

10 Squat Jumps

10 Push Ups

x 2

Weightlifting

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

Powell Raises (12-15 (per arm); rest :90 x 2)

Gymnastics

Ring Dips (6-9 @ 1030; rest :90 x 3)

Scaled:

8-12 Lying DB Tricep Ext. x 3

+

3-5 Close Grip Push ups x 3

WOD (Workout of the Day)

Metcon (2 Rounds for reps)

5:00 AMRAP @ 80%

9 Box Jumps (24/20)

9 KB Thrusters (1.5/1)

9 Ring Dips or Box Dips

Rest 5:00

5:00 AMRAP @ 80%

15 Wall Balls (20/14)

15 Burpees

Metcon (No Measure)

SufferFest Athletes

Warm Up with Class

Then…..

10:00 Aerobic Pace on AD or Rower

+

5:00 BB Practice for Complex

+

5:00 DU Practice

+

20:00 Lax Ball or Barbell Mobility

(Target hips/calves/and shoulders)

Mobility

:60 Banded Spider Man (per leg)

or

:60 Hip Smash w/ Lax Ball (per leg)

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Lateral Shuffle

2 Laps Skipping

+

20m Spider Man Lunges

20m Inch Worms

20m Walking RDL

20m Gate Openers

+

10 Squats w. Hip Circle

10 Lateral Steps/side w. Hip Circle

10 Dive Bombers

10 Bird Dogs per side

WOD (Workout of the Day)

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Rest 5:00

Metcon (8 Rounds for time)

Partner WOD

Every 2:00 for 32:00

(Alternate Rounds-8 Per Person)

Row 250

15 Slam Balls (30/20)
Record time for each of your own rounds***

*Alternate Rounds between athletes

* 8 total rounds will be scored

Mobility

2:00 Frog 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 (9-12; rest :90 x 3)

Weighted Pull-ups (@ 3010 12,10,8,6; rest :90)

Scaled:

25 Weighted Ring Rows (Accumulate)

:05 Negative Chin Up Hold x 3

5 Self-Assisted Pull Ups x 3

WOD (Workout of the Day)

Metcon (No Measure)

10 KBS (1.5/1)

:15 AD Sprint

Rest/Walk 2:00

x 8

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 (12,10,8,6; rest :90)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3:00 AMRAP @ 80-85%

10 DL @ 55%

10 BJ/SD (24/20)

3:00 Rest/Walk

x 3

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 @ 65%; rest :60 x 6)

Close Grip Bench (8 EMOM for 7:00)

WOD (Workout of the Day)

Metcon (Time)

10 RFT:

10 Goblet Squats (1.5/1)

5 HRPU

RX+

7 RFT:

10 WB

5 Power Cleans (135/95)

Mobility

:90 Olympic Wall Squat Therapy

C2 – CrossFit

Metcon

Metcon (Time)

Team of 3

5 min per station

1 min rest/transition time

A. Wall Ball (30/20).

B. Wall Sits

A. KBS (2/1.5)

B. Bar Hold Top of DL (135/95)

A. Slam Balls (30/20)

B. OH Plate Hold

A. Row (For Cal)

B. Front Rack Static Hold (95/65)

A.Burpees

B. Plank
2 TMs Perform A while 1 TM holds B. If teammate performing B stops both athletes performing A must stop. In addition each time athlete performing B loses position team must rotate positions.

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

Close Grip Bench (Build to HS)

Gymnastics

Ring Dips (6-9 @ 1030; rest :60 x 2)

Scaled:

Box Dips 12-15

+

SA DB Kick Backs 6-8/arm

WOD (Workout of the Day)

Metcon (No Measure)

:15 AD Sprint

Rest 1:45

x 8

Mobility

:60 Banded Pigeon (per leg)

or

:60 Elevated Pigeon (per leg)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle

10 Spider Man Lunges per side

10 Bird Dogs per side

x 2

+

:30 Partner OH Box Mobility

:30 Rest

x 2

C2 Mash

Metcon (AMRAP – Reps)

At 0:00

6:00 AMRAP

2, 4, 6, 8…

Shoulder to OH (115/75)

HRPU

**Bar comes from ground

RX+

(135/95)

HRPU = HSPU

Metcon (AMRAP – Reps)

At 8:00

Tabata Strict K2E

(Scaled – Hanging Knee Raises)
Score Lowest Round

Metcon (AMRAP – Reps)

At 15:00

6:00 AMRAP

2, 4, 6, 8…

DL (135/95)

Burpee Over the Bar

RX+

(185/135)

At 23:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Metcon (AMRAP – Reps)

At 30:00

6:00 AMRAP

5, 10, 15, 20…

Box Jump (24/20)

50m Run

**Count each 50m as 1 rep

Mobility

2:00 Olympic Wall Squat Therapy

+

:90 per leg quad smash with barbell