06/08/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

1 Lap Walking Lunges

1 Lap Gate Openers

1 Lap Walking Quad Stretch

1 Lap Frankensteins w/ toe touch

1 Lap Bear Crawl

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle

10 Scap Push Ups

10 Scorpions (per side)

Conditioning

Metcon (6 Rounds for reps)

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

1:00 Max Single Unders

1:00 Rest

1:00 Max Pull Ups

1:00 Rest

RX+

DU

CTB

Weightlifting

Front Squat (3 x 5 @ 75%)

WOD (Workout of the Day)

Metcon (Time)

9-6-3

Squat Clean (105/75)

Burpee

Then…

Run 400m

Then…

3-6-9

Squat Clean

Burpee

RX+

(155/105)

Mobility

:90 Glute Smash w/ Lax Ball

06/06/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

4 Person Teams

“C2 Fight Gone Really Bad”

5:00 Max Row (Cals)

5:00 Max Distance Sled Push

5:00 Max Box Jumps

5:00 Max Goblet Squats (30/20)

5:00 Max HRPU

1:00 Rest btw Stations
3 Athletes Working….1 Resting….

Must tag in alternate….

06/05/2015

C2 – CrossFit

Warm-up

Super Hero Warm Up (No Measure)

400m Jog

+

4 Mins @ Medium Pace:

10 Super Mans

10 Spider Mans

10 Aqua Mans (per side)

Gymnastics

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.
or Butterfly Practice

Weightlifting

Deadlift (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP @ 75%

50m Waiters Carry (1.5/1)

20 SA KBS (10R/10L)

50m Suitcase Carry

20 Goblet Squats

400m Run

RX+

SA KBS = Alt SA KB Snatch

GS = SA KB Clean & Jerk

Mobility

:90 Hip Smash w/ Lax Ball (Per Side)

06/04/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

20m Walking Lunges

20m Walkin Quad Stretch

20m Walking RDL

20m Gate Openers

20m Spider Man Lunges

+

2 Rounds Not for Time

10 Air Squats w/ Hip Circle

10 Lateral Lunges w/ Hop Circle (per side)

10 Squat Jumps

10 Scap Push Ups

C2 Mash

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Sub Supermans for Back Ext*********

Mobility

2:00 Corpse Stretch

06/03/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

4 Laps Skipping

+

10 Air Squats

8 Air Squats w/ :03 Pause

6 Squat Jumps

4 Wall Walks

2 Laps Sled Push (Light)

or

(2 Laps Strength Axle)

Gymnastics

Weighted Pull-ups (8:00 Build to HS)

If no PU:

10 Scap Pulls

10 SA KB Rows

:05-:10 Negatives x 3

Weightlifting

Push Jerk (10:00 Build to HS)

or

Split Jerk

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

12 Alt Front Rack Walking Lunges (95/65)

RX+

(135/95)
(Bar comes from the ground)

(6R/6L)

Mobility

:90 Quad Smash w. Lax Ball or Barbell (per leg)

06/02/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

20m Frankensteins w/ Toe Touch

20m Butt Kickers

20m Spider Man Lunges

20m Bear Crawl

+

10 Bow & Bends

10 Squat Jumps

10 Bird Dogs

Gymnastics

Weighted Dips (6:00 Build to HS)

If no dips:

:03 Holds at Bottom of Dip x 5

:03 Hold at Top of Dip x 5

10 DB Skull Crushers

Weightlifting

5:00 Tech Work on Clean (Full)

Clean (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

10:00 EMOM

E – :30 ME Bear Complex (95/65)

O – :30 ME Pull Ups

RX+

Bear Complex (135/95)

CTB

Mobility

:90 Shoulder Smash w/ Lax Ball or Barbell (per shoulder)