05/08/2015

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 (12-15 (per arm); rest :30)

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

Gymnastics

Ring Dips (12-15 @ 1030; rest :90 x 2)

Scaled:

Box Dips 9-12

+

6-8 DB Skullcrushers; rest :30 x 2

WOD (Workout of the Day)

Metcon (7 Rounds for time)

Every 2:00 for 12:00

5 Heavy KBS (2/1.5)

100m Row Sprint

Mobility

:60 Banded Spiderman Man (per leg)

or

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

05/07/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

10 Air Squats

10 Push Ups

10 Lungex (5/side)

x 2

+

200m Jog

C2 Mash

Death by 2’s…..

Metcon (No Measure)

Clock starts at 0:00

0:00-10:00

EMOM 2 Hand Release Push Ups

12:00-22:00

EMOM 2 Front Squats (115/75) (From floor)

24:00-34:00

EMOM 2 Burpees

RX+

HRPU = HSPU

FS = OHS

Burpee = Burpee Pull Ups
Add 2 reps EMOM until unable to complete (Cap at 10:00)

Min 1: 2 reps

Min 2: 4 reps

Min 3: 6 reps……

Mobility

2:00 Corpse Stretch

05/06/2015

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 (4,4,4,2,2; rest :90)

Weighted Pull-ups (@ 3010 6/5/4/3/2; rest :90)

Scaled:

2 x 10 Ring Rows w/ Weighted Vest

2 x Bent Arm Holds; :30 x 2

2 x 5 Weighted Self-Assisted Pull Ups

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP @ 80-85%

Run 200m

5 BJ/SD (24/20)

10 Sit Ups

15 KBS (1.5/1)

20 Jumping Lunges

RX+

#20 Vest

(Bring one if you have one)

Mobility

2:00 Lat Smash w/ Bar or Foam Roller

05/05/2015

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 (3,3,2,2; rest 2:00)

Conditioning

Farmer’s Carry (200m (1/.5))

Partner A does 200m Carry

Partner B does 200m Carry

x 4

WOD (Workout of the Day)

Metcon (6 Rounds for time)

5 DL (135/95)

5 Burpees Over Bar AFAP

Rest/Walk 2:00

x 6

RX+

(225/155)

Mobility

Adductor Smash w/ Barbell or Rumble Roller

:60 per leg

05/04/2015

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 @ 70% Every 2:00 for 10:00)

Close Grip Bench (12 Every 2:00 for 8:00 )

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

Every 4:00 for 12:00 (3 sets)

2:00 to Complete

10 Power Cleans (135/95)

In Remaining Time…

Max WB (20/14)

Rest/Walk 2:00

RX+

PC = C&J
(Score is WB)

Mobility

:90 Frog Stretch

05/02/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Partner WOD

5 RFT:

35 KBS (1.5/1)

30 HRPU

25 Pull Ups

20 Box Jumps (24/20)

800m Run

**Alt movements between partners**
Partner ‘A’ completes KBS, Partner ‘B’ completes HRPU, Partner ‘A’ completes Pull Ups……