July 2015 - CrossFit Cornelius

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

Team WOD

4-5 Person Teams

5:00 AMRAP @ Each Station

1:00 Rest Btw Stations

Row (Cals)

Tire Flips

Tire Jump Throughs

Sled Push

Suicides

Strength Axle
Team’s can divide work as they see fit.

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Butt Kickers

Lap Gate Openers

Lap Spider Man Lunges

Lap Lateral Lunges

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (per side)

10 PVC Pass Throughs

10 PVC Strict Press

x 2

Conditioning

Metcon (Weight)

10 RLESS (per leg)

Rest :60

8 Med Ball Hamstring Curls

Rest :60

50m Waiters Carry (25R/25L)

Rest :60

x 3
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

100m Run

100m SA Suitcase Carry (50mR/50mL)

5 Wall Walks

RX+

9:00 AMRAP

200m Sprint

10 HSPU

10 UB WB (20/14)

**If you fail to complete 10 reps UB you must start set over**

Mobility

Hip Smash w/ Lax ball (:90 per side)

07/30/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

6 Air Squats w/ :03 Pause

6 PVC Pass Throughs

6 Bird Dogs (per side)

6 Squat Jumps

6 Bow & Bends

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

Deadlifts (135/95)

V-Ups

200m Run

RX+

V-Ups = T2B
Then…

@ 10:00

Tabata Flutter Kicks (Time)

(R/L=1)

Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

2 Sit Ups

10 UB DU or 20 UB Single Unders

100m Run

4 Sit Ups

10 UB DU or 20 UB Single Unders

100m Run

6 Sit Ups

10 UB DU or 20 UB Single Unders

100m Run….

**Continue increasing by 2 sit ups each round until 7:00

**Must re-start double/single unders if not UB
Then…

@ 26:00

Tabata Hand Release Push Ups (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (No Measure)

10:00 EMOM

Even – 10 Slam Balls (30/20)

Odd – 10 Alt Jumping Lunges (per leg)

Mobility

Foot Smash w/ Lax Ball (:90 per foot)

07/29/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

2 Laps Skipping

2 Laps Lateral Shuffle (2 In/2 Facing Out)

1 Lap Inch Worms

1 Lap Duck Walk

1 Lap Bear Crawl

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 PVC Pass Throughs

x 2

Pull-ups (5:00 Practice)

If you have efficient Pull Ups then 5:00 EMOM 10-12 Pull Ups

Weightlifting

Floor Press (Every 2:00 for 8:00 (4 Sets) @ 75%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

:60 WB (20/14 to 10’/9′)

:60 Step Ups/Step Downs (24/20)

:60 Single Unders

:60 Rest/Walk

x 5

RX+

WB = American KBS (2/1.5)

Step Ups = Burpee Box Jumps

SU = DU

Mobility

:90 Posterior Delt Smash w/ Lax Ball (per side)

07/28/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Karaoke

Lap Gate Openers

Lap Frankenstein’s W/ Toe Touch

Lap Walking Quad Stretch

Lap Reverse Lunges w/ Rotation

+

:60 Childs Pose

+

:60 Partner Assisted OH Stretch on Box

Core Training

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Weightlifting

Thruster (Every 2:00 for 8:00 (4 Sets) @ 75%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

With a running clock…

@ 0:00

5:00 AMRAP

5 HRPU

10 Push Press (75/55)

15 Air Squats
Then….@ 10:00

1K Row (Time)

Mobility

2:00 QL Smash w/ Lax Ball

07/27/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Lateral Shuffle

Lap Butt Kickers

Lap Skipping Knee Pulls

Lap Walking Quad

Lap Spider Man Lunges

Lap Lateral Lunges

+

10 Squats w/ Hip Circle

10 Lateral Lunges w/ Hip Circle (per side)

10 Scap Push Ups

10 Scorpions

+

**********************

2:00 Lesson on Chalk & How to Use **********************

Conditioning

Metcon (AMRAP – Reps)

:45 ME OH Walking Lunges (45/25)

:45 Recovery

:45 ME Hanging Knee Raises

:45 Recovery

x 3

Weightlifting

Back Squat (20 Reps @ 75-80% of 5RM)

WOD (Workout of the Day)

Metcon (Time)

21-15-9

Clean (Squat) (95/65)

Burpees

RX+

Clean = (135/95)

Burpee over Bar

Mobility

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

07/25/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

24:00 Partner AMRAP

5 Burpees

7 Box Jumps/Step Downs (Step Ups ok)

9 Goblet Squats

12 HRPU
Alt. Full Rounds

Partner A completes entire round before Partner B completes entire round

07/24/2015

C2 – CrossFit

Warm-up

(No Measure)

Conditioning

Metcon (Weight)

8 RLESS (per leg)

Rest :60

8 Hawaiian Squats (per leg w/ rack)

Rest :60

10 Front Squats Bus Drivers (per side)

Rest :60

x 3
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

15 WB (20/14 to 10’/9′)

50m Run w/ WB

10 Alt. Walking Lunges (Unweighted)

RX+

12 WB (30/20 SB to 10’/9′)

50m Run w/ SB

10 Alt. OH Walking Lunges w/ SB (30/20)

Mobility

Hip Smash w/ Lax ball (:90 per side)

07/23/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

6 Air Squats w/ :03 Pause

6 PVC Pass Throughs

6 Bird Dogs (per side)

6 Squat Jumps

6 Bow & Bends

C2 Mash

Metcon (Time)

With running clock….

@ 0:00

21-15-9

PC (95/65)

HRPU

RX+

HRPU = HSPU
Then…

@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round
Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

20 Goblet Squats (1.5/1)

15 Russian KBS

10 Burpees

RX+

(2/1.5)
Then…

@ 26:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (No Measure)

10:00 EMOM

Even – 10 Box Jump/Step Downs

Odd – 100m Sprint

Mobility

Foot Smash w/ Lax Ball (:90 per foot)

07/22/2015

C2 – CrossFit

Warm-up

(No Measure)

Double-Unders (5:00 Practice)

If you have efficient Dubs then 5:00 EMOM 20-30 UB Dubs

Weightlifting

Floor Press (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (Time)

30 Russian KBS(1.5/1)

15 Burpees

24 KBS (1.5/1)

12 Burpees

18 KBS (1.5/1)

9 Burpees

RX+

Russian = American Swings

Mobility

:90 Posterior Delt Smash w/ Lax Ball (per side)