07/21/2015

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

Core Interval (No Measure)

:20 Left Plank

:20 Right Plank

:20 Front Plank

:20 Hollow Body

:20 Super Man

:20 Rest

x 3

Weightlifting

Thruster (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (Time)

For Total Time:

400m Run w/ WB (20/14)

Then…

3 Rounds

9 Thrusters (95/65)

12 HRPU

15 Sit Ups

Then….

400m Run w/ WB (20/14)

RX+

Thrusters = Squat Clean Thruster

(From the ground each rep)

HRPU = HSPU

Sit Ups = T2B

Mobility

2:00 QL Smash w/ Lax Ball

07/20/2015

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

Conditioning

Metcon (AMRAP – Reps)

:30 ME Wall Balls (20/14 to 10’/9′)

:30 Recovery

:30 ME Hollow Rocks

:30 Recovery

x 3

Weightlifting

Back Squat (Find 5 Rep Max in Max of 5 Attempts)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

AMRAP

:60 OH Walking Lunges (45/25)

Rest :30

:60 Burpee Box Jumps (24/20)

Rest :30

:60 Row (Cals)

Rest :30

x3

Mobility

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

07/18/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

5:00 AMRAP

10 Push Press (75/55)

15 KBS (1.5/1)

Then….

5:00 AMRAP

150m Row

5 Burpees over Erg

Then….

5:00 AMRAP

25 Dubs or 50 Singles

50m Sprint

Then…5:00 AMRAP

10 Push Press (75/55)

15 KBS (1.5/1)

Then….

5:00 AMRAP

150m Row

5 Burpees over Erg

Then….

5:00 AMRAP

25 Dubs or 50 Singles

50m Sprint
Partners will complete entire 5:00 AMRAP before moving on to next station

Partners may divide work as necessary during 5:00 AMRAP, but only one person working at a time.

07/17/2015

C2 – CrossFit

Warm-up

400m Jog +

Glute Activation (No Measure)

Dynamic

+

5 Minutes of:

5 Bridge Drills

5 Supine Leg Raises (per leg)

5 Cook Drills (per leg)

5 Prone Leg Raises (per leg)
Focus on firing the glutes each time you perform each movement

Conditioning

Deadlift (7:00 EMOM 3 DL @ 50-60% + 4 Box Jumps (24/20))

At the top of each minute perform 3 DL and 4 Box Jump/Step Downs

WOD (Workout of the Day)

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Mobility

:90 Hamstring Smash w Barbell (per leg)

07/16/2015

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

4 Laps Lateral Shuffle

(rotate each lap in/out)

+

2 Laps Karaoke

2 Laps Butt Kickers

2 Laps Spider Man Lunges

2 Laps Walking Quad Stretch

+

3:00 @ moderate pace

6 Alt. Bird Dogs

6 Hip Circle Squats

6 Alt. Scorpions

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

Partner WOD

400 Meter Run

30 Wall Balls (20/14)

20 Alt. Russian Step Ups
Alternate movements:

Partner A will run 400 meters…

Partner B will do 30 WBs…

Partner A will do 20 Russian Step Ups…

Partner B will run 400 meters…

Mobility

:90 Banded OH Distraction (per arm)

07/15/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

:30 Aqua Mans

:30 Plank

:30 Bird Dogs

:30 Plank

:30 Bow and Bends

:30 Plank

:30 Childs Pose

x 2

Core Training

Tabata Hollow Body (Static Hold) (No Measure)

Weightlifting

Push Press (1 x 10 @ 40%)

Push Press (1 x 10 @ 50%)

Push Press (1 x 10 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 EMOM

50m FW (1.5/1)

2 Burpees

***Add 2 burpees each minute until unable to complete full round assigned in that minute….

Min 1 50m FW + 2 Burpees

Min 2 50m FW + 4 Burpees

Min 3 50m FW + 6 Buprees….
Immediately upon elimination from this WOD move right into….

Metcon (AMRAP – Reps)

2:00 Max Effort KBS (1.5/1)

Mobility

2:00 Corpse Stretch

07/14/2015

C2 – CrossFit

Warm-up

Rowling (No Measure)

To get a perfect strike athletes must use full pulls on the rower with no breaks in between pulls and land exactly on 100m
3 Frames Per Athlete

***1 Burpee for every 1 Meter +/- from 100m

***5 Scap Push Ups + 5 Spider Man Lunges per leg btw each frame

Conditioning

Power Clean (7:00 EMOM 3 PC @ 50-60% + 4 Burpees)

At the top of each minute perform 3 Power Cleans and 4 Burpees

WOD (Workout of the Day)

Athletes choice….7 rowers….3 AD’s…..first come/first serve!

“Death by 10 Meters” (AMRAP – Rounds and Reps)

Add 10 meters each additional minute until unable to complete required sprints in that minute
Or….

“Death by 1 Cal” (Calories)

Add 1 Cal on either Rower or AD each minute unto unable to complete required calls in that minute

Mobility

:90 Quad Smash w Barbell (per leg)

07/13/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

200m Skip

200m Backwards

+

10 Partner Burpees

10 Partner Push Ups

10 Partner Sit Ups

x 2

Metcon

Metcon (No Measure)

4 Rounds:

:20 Left Plank

:20 Right Plank

:20 Plank

:20 Hollow Body

:20 Rest

Weightlifting

Back Squat (1 x 10 @ 40%)

Back Squat (1 x 10 @ 50%)

Back Squat (1 x 10 @ 60%)

Metcon

Metcon (No Measure)

No Clock: De-Load Week

Partner

15-12-9-6-3-6-9-12-15

Air squats

Push ups

Pull Ups

Buy Out:

400m run
Partner A does 15 Squats….Partner B does 15 Push Ups…..Partner A does 15 Pull Ups…Partner B does 12 Squats…Partners A does 12 Push Ups….Partner B does 12 Pull Ups…..

Mobility

Foam Roll or Lax Ball Smash T-Spine

07/11/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Team WOD

3-Person Team

Run 400m

150 Box Jump/Step Downs (24/20)

75 Push press (75/55)

150 Air Squats

150 OH Walking Lunges (45/25)

Run 400m
****Partition work as desired

****Cannot move forward on stations until all work completed at previous station.

****Cannot begin work until entire team returns from 400m run

07/10/2015

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

4 Laps Skipping

4 Laps Lateral Shuffle

+

:90 Goblet Squats @2020

:30 Rest

:90 Walking Lunges @ 2020

:30 Rest

x 2

Weightlifting

Deadlift (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP:

9 Box Jumps (24/20)

9 Front Squat (75/55)(From Ground)

9 HRPU

RX+

BJ = Burpee Box Jumps

Push Press = Thruster (95/65)

HRPU = Ring Dips

Mobility

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