10/21/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Rounds

10 Partner Sit Ups

10 Partner Push Ups

10 Partner Burpees

+

:90 Russian Baby Maker

+

:90 Partner Front Rack Drill off box

Metcon

Tabata Wall Balls (AMRAP – Reps)

Score Lowest Round

Weightlifting

**Wear Hip Circle for All Reps**

Front Squat (1 x 10 @ 40%)

Front Squat (1 x 8 @ 50%)

Front Squat (1 x 6 @ 60%)

Metcon

Metcon (No Measure)

For time

3 Person Team

1500m Row

33 Thrusters (45/35)

33 Pull Ups

1500m Row
Row will be divided between 3 teammates***

Each TM will complete 33 Thrusters + 33 Pull Ups

All 3 TM must complete 33 thrusters each before moving on to 33 pull ups each

Mobility

Shoulder Smash w/ Barbell

10/20/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

2 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Shoulder Reach Throughs

+

1 Lap Strength Axle

Metcon

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Push Press (1 x 10 @ 40%)

Push Press (1 x 8 @ 50%)

Push Press (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Reps)

Teams of 4

5 Rounds for Reps:

:60 Rowing (for calories)

:60 Russian KBS (1.5/1)

:60 Box Jump/Step Downs (24/20)

:60 Rest
Score total reps for team of 4***

**One teammate following the preceding on the top of each minute.

Mobility

Quad Smash w/ Barbell

10/19/2015

C2 – CrossFit

Transition Week Day 1

Warm-up

(No Measure)

5 Laps Jogging

3 Laps Lateral Shuffle

1 Lap Skipping

+

2 Rounds:

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

Metcon

Metcon (2 Rounds for time)

For Time:

2 Laps Sled Push AFAP

Sled + (45/25)

RX+

Sled + (90/50)

Weightlifting

Tempo Squat @ 23X1

**Wear Hip Circle for All Reps**

Back Squat (1 x 10 @ 40%)

Back Squat (1 x 8 @ 50%)

Back Squat (1 x 6 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

10 Alt OH Lunges (45/25)

10 Bar Over Burpees

50m FW (1.5/1)

RX+

Lunges = Front Rack (115/75)

Burpee = Bar Facing

FW = (2/1.5)
Alt. each movement***

Mobility

Foam Roll or Lax Ball Smash T-Spine

10/17/2015

C2 – CrossFit

Conditioning

Metcon (Time)

For Time:

2 Person Team

100 KBS (1.5/1) (Partner Hangs From PU Bar)

400m Run

100 Push Ups (Partner Holds wtd Plank 45/25)

400m Run

100 Goblet Squats (1.5/1) (Partner Hold Bottom of Squat)

400m Run

100 Burpees (Partner Holds Kettlebell)

400m Run
*One Person working at a time

*Teammates will perform the 400 Meter Runs together

10/16/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Spider Man Lunges

Lap Reverse Gate Openers

+

2 Rounds

10 Squats W/ Hip Circle (:03 Pause)

10 Scap Push Ups

10 Scorpions (5/side)

150m Sprint on Rower

Conditioning

4 Rounds

2/2/1/1 Dead Lift (Build to HS)

Rest :30

3-4 Unsupported L-Sit Press

Rest :30

12-15 GHD Sit Ups or Wtd Sit Ups

Rest :30

**If possible add weight to L-Sit Press from last week

Deadlift (Build to HS)

Unsupported L-Sit Press (3-4)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

Partner 12:00 AMRAP

50 DL (135/95)

50 Step Up/Step Downs

50 Wall Balls (20/14)

50 DU (100 Singles)

50 Burpees

RX+

DL = (225/155)

SU/SD = Box Jump/Step Down

WB = (30/20)
Split work up as you see fit***

Mobility

2:00 BB Quad Smash

10/15/2015

C2 – CrossFit

Warm-up

(No Measure)

400m Jog

+

1 Lap Spider Mans

1 Lap Gate Openers

1 Lap Karaoke

1 Lap Skipping Knee Pulls

+

2 Rounds

10 PVC Pass Throughs

10 PVC Strict Press

10 PVC Squat Jumps

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

@0:00

10 minute EMOM

5 Power Cleans (95/65) + 5 Bar Facing Burpees

@15:00

10 minute EMOM

Min 1- :40 wall balls (20/14)

Min 2- :40 box jumps (24/20)

@30:00

10 minute EMOM

Min 1- :40 row for calories

Min 2- :40 max jump rope (RX+ DU’s)
Score total reps for 2nd and 3rd EMOMs

10/14/2015

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Lateral Shuffle

2 Lap Skipping

+

1 Lap Walking Lunges w/ rotation

1 Lap Skipping Knee Pulls

1 Lap Inch Worms

+

1 Round

50 DU (100 Singles)

10 No Push Up Burpees

10 Squat Jumps

10 Shoulder Reach Throughs

50 DU (100 Singles)

Weightlifting

5:00 Front Rack Mobility

Push Press (10:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

20:00 Partner AMRAP

10 Thrusters (95/65)

10 Burpees

200m Run

***Alt Movements***

Mobility

2:00 BB Hamstring Smash (w/ partner)

10/13/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Quad

Lap Walking RDL

Lap Lateral Lunges

+

2 Rounds

5 PVC or Band Pass Throughs

5 PVC Back Squats

5 PVC DL

5 PVC Thrusters

5 Scap Push Ups

5 Fire Hydrants (per side)

Weightlifting

5:00 Tech Work (Bar Only)

Hang Power Clean (15:00 Build to HS)

WOD (Workout of the Day)

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Mobility

2:00 QL/Psoas Smash

10/12/2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Bear Crawl

Lap Reverse Gate Openers

Lap Spider Man Lunges

Lap Walking Quad Stretch

+

2 Rounds

10 Squats w/ Hip Circle

10 Single Leg Bridge Drills (5 per side)

10 Bow & Bends

10 PVC Pass Throughs

Lap AFAP Sled Push (No weight)

Tabata Mountain Climbers (AMRAP – Reps)

(R/L = 1)

Score Lowest Round

Weightlifting

***12:00 Build to HS

Back Squat (Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Whole-30 Re-Test

Compare to 9/14

7:00 AMRAP

14 Wall Ball (20/14 to 10’/9′)

100 Meter Run

RX+

WB = (30/20 to 10′)

Mobility

3:00 Frog Stretch

10/10/2015

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

In teams of 4,

25:00 AMRAP

Buy-In:

2K Row

(Athlete on rower must change every 250m)

In Remaining Time AMRAP:

20 Push Ups

30 Lunges (R/L=1)

40 Sit Ups

50 Box Jump/Step Downs (24/20)

Team will be responsible for holding

a 1 Pood, a 1.5 Pood and a 2 Pood KB during work. Kettlebells may not be held below the knee (no sitting, holding on feet, etc.) If any KB touches floor, team will have a 50 burpee penalty.

Up to 2 team members may be working at a time during the AMRAP. Movements must be completed in prescribed order and teams must complete all reps for one movement before moving on to the next.