08/08/2015

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

5-6 Person Teams

Buy-In:

Medball relay run 100m (20/10)

(Each TM Completes 200m Run w/ MB…one at a time)

Then….

Row 3K

200 DU or 400 Single (150 total if mixed)

Row 3K

200 Push Ups

Row 3K

200 Box Jumps (24/20)

Buy-Out:

Medball relay run 100m (20/10)

(Each TM Completes 200m Run w/ MB…one at a time)
Each TM must complete 200m Run w/ medball before moving on to row.

Row/DU/Push Ups/Box Jumps can be divided as team wishes.

1 Person working at a time…

08/07/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Backwards Jog

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Broad Jump

+

10 Air Squats w/ Hip Circle

10 Lateral Steps w/ Hip Circle (per side)

10 Scap Push Ups

10 Shoulder Reach Throughs

10 Cobras

x 2

Conditioning

Metcon (Weight)

12 RLESS (per leg)

Rest :60

12 Barbell Bicep Curls @ 2020 (45/35)

Rest :60

12 Unsupported L-Sit Presses

Rest :60

x 2
List weight used in per arm for RLESS

WOD (Workout of the Day)

Metcon (No Measure)

10:00 EMOM

100m Wtd. Sprint (20/10)

7 HRPU

7 Sit Ups

RX+

100m Sprint (45/25)

4 T2B/2CTB/1 Bar MU or

4 T2B/3CTB/2PU

**Complete all each minute**

Mobility

Banded Hip Flexor Stretch (Int Rotate Hip)

08/06/2015

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

Front Squat (95/65)

Bar Facing Burpees
Then…

@ 10:00

Tabata Mountain Climbers (AMRAP – Reps)

(R/L = 1)

Score Lowest Round
Then…

@ 16:00

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

20 WB (20/14)

15 Burpees

10 Box Jumps (24/20)
Then…

@ 26:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round
Then…

@ 32:00

Metcon (AMRAP – Reps)

12:00 Alt. EMOM

Min 1: :30 Row (Cals)

Min 2: :30 Slam Balls

Min 3: :30 Plank Hold

Mobility

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

08/05/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Jogging

2 Laps Skipping

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

1 Lap Spider Man

1 Lap Bear Crawl

+

10 No Push Up Burpees

+

10 Air Squats w/ Hip Circle

10 Scap Push Ups

10 Bird Dogs (per side)

10 PVC Pass Throughs

x 2

Flutter Kicks (:30 ME/:30 Rest x 3)

Weightlifting

Floor Press (3 Every 2:00 for 6:00 (3 Sets) @ 85%)

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

Every 4:00 for 16:00 (4 Sets)

2:00 AMRAP

5 G20 (95/65)

5 Burpees

2:00 Rest/Walk

RX+

G20 (135/95)

Burpees over Bar

Mobility

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

08/04/2015

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 Front Leaning Rest (No Measure)

RX+

Feet Elevated (20″ box)

Weightlifting

Thruster (Every 2:00 for 6:00 (3 Sets) @ 85%)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

Every 5:00 for 20:00 (4 Sets)

600m Run

20 UB Russian KBS (1.5/1)

RX+

KBS = (2/1.5)
***Run 400m, then 200m

***If scaling to row 600m Run = 750m Row***

Mobility

2:00 QL Smash w/ Lax Ball

08/03/2015

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)

:60 ME Elevator Goblet Squats (1.5/1)

:60 Recovery

:60 ME Wtd Russian Twists (20/10)

:60 Recovery

x 2

Weightlifting

Back Squat (20 Reps)

(Add 5-10# from last week’s 75-80%)

WOD (Workout of the Day)

Metcon (Time)

10-1

DL (135/95)

1-10

Box Jumps (24/20)

RX+

DL = (185/135)

BJ = HSPU

Mobility

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