Month: April 2015

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 (12-15; rest :90 x 2)

Weighted Pull-ups (Build to HS (10:00))

Scaled:

10 Ring Pulls @3010; rest :30

5 SA KB Row (per arm); rest :60

10 :03 Negative Chin Ups

x 2

WOD (Workout of the Day)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

2:00 Lat Smash on Bar/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 (10:00 to Establish a HS)

Conditioning

Farmer’s Carry (200m (1.5/1))

Partner A does 200m Carry

Partner B does 200m Carry

x 3

WOD (Workout of the Day)

AnALP Tester (4 Rounds for reps)

:40 Max Burpees to 6″ Target

:20 Rest

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 (10:00 Build to HS)

Back Squat (NME Tester) (AMRAP – Reps)

AMRAP 85% of BS 1RM

Conditioning

Tabata Push Ups (AMRAP – Reps)

Score lowest round only

WOD (Workout of the Day)

Metcon (14 Rounds for reps)

:30 Row (Cals)

:30 Rest

:30 WB (20/14)

:30 Rest

x 7
SufferFest

Sub:

:30 KBS

:30 Rest

:30 BJ

:30 Rest

:30 T2B (Sit Ups)

:30 Rest

:30 Burpee to Plate

:30 Rest

:30 WB

:30 Rest

x 2

Mobility

:90 Frog Stretch

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

30:00 AMRAP

3 Person Teams

FW (45/25)

Row/AD

Burpee

1 Person Continually Rowing/AD for Cals

1 Person Continually doing Burpees

1 Person Completing FW
Winning Team will be determined by total reps during 30:00

(Wak + Cals + Burpees)

Each Walk Rep Count:

100m = 10 Reps

200m = 25 Reps

400m = 50 Reps

800m = 100 Reps

C2 – CrossFit

De-Load Week

Warm-up

Animal Warm Up (No Measure)

100m Jog:

+

5 Rounds:

10m Bear Crawl

10m Inch Worm

10m Alligator Crawl

10m Duck Walk
10 Hip Circle Squats

10 Lateral Step w/ Hip Circle

+

10 PVC Pass Throughs

10 Band Pull Aparts

10 Scap Pulls

Conditioning

Kettle Bell Swings (:30 Swings/:30 Rest x 3)

Mark KB Weight

WOD (Workout of the Day)

Metcon (No Measure)

Partner 5:00 @ Aerobic Pace

100m Run

7 WB

7 Sit Ups

Rest Walk 3:00

Partner 5:00 @ Aerobic Pace

100m Run

7 HRPU

7 KBS

Rest/Walk 3:00

x 2

**Partner Holds Plank while other completes round

Mobility

:60 Couch Stretch (per leg)

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Waking Lunges w/ Rotation

20m Walking Quad Stretch

20m Walking RDL

20m Gate Openers

20m Spider Man Lunges

+

10 Air Squat w/ Hip Circle

10 Scap Push Ups

10 PVC Pass Throughs

10 Single Leg Bridge Drills

10 Bird Dogs

x 2

Conditioning

Metcon (No Measure)

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

WOD (Workout of the Day)

Metcon (No Measure)

Partner 30:00 AMRAP @ Aerobic Pace

400 Meter Run

30 KBS (1.5/1)

20 Box Step Up and Overs (24/20)
Team members will alternate tasks, with only one member working at any one time.

Partner A will run 400 meter

Partner B will perform 30 KBS

Partner A will perform 20 Box Step Up Partner B will run 400 meters…..

Mobility

:90 Banded Pigeon Stretch (per leg)