Month: November 2015

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Lateral Shuffle

2 Laps Skipping

+

1 Round

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

150 Row Sprint

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (12:00 Build to HS)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

10 FS (95/65)

15 Sit Ups

60 Single Unders

RX+

FS = OHS (95/65)

SU = K2E

Singles = 30 Doubles

Mobility

2:00 Straddle Pose

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Butt Kickers

Lap Spider Man

Lap Frankensteins w/ Toe Touch

Lap Quad Openers

Lap Skipping Knee Pulls

Lap Broad Jumps

+

1 Round

10 Squats w/ Hip Circle

10 Bird Dogs (per side)

10 Scorpions (per side)

10 Squat Jumps

1 Lap Sled Push

Conditioning

Metcon (AMRAP – Reps)

:60 Max HRPU

:30 Rest

:60 Max Russian KBS (1.5/1)

:30 Rest

x 2

RX+

HRPU = HSPU

Russian = American (1.5/1)

Weightlifting

Back Squat (12:00 Build to HS)

***Wear hip circle during warm up sets until 75-85%

WOD (Workout of the Day)

“Bergeron Beep Test” (AMRAP – Rounds and Reps)

EMOTM (for as long as possible)

7 Thrusters (75/55)

7 Pullups

7 Burpees
Benchmarks*

Super Elite/Specialists: 20+

Games Level Athletes: 18+

Regional Level Athletes: 13+

Open Level Athletes: 9+

***Compare to 10/26

Mobility

2:00 Couch Stretch

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

In teams of 2 or 3

25:00 AMRAP

100 KBS (1.5/1)

90 Hanging Knee Raises

80 Air Squats

70 Push-ups

60 Pull-ups

50 Walking Lunges

40 Sit-ups
Only one athlete can be working on AMRAP

“Off” Athlete must run a 200m run before switching out

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Walking Qaud

Lap Walking RDL

Lap Gate Opener

+

Dynamic

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

4 Person Teams

5:00 Per Station

1:00 Rest Between Rounds

Station 1: Row (Cals)

Station 2: Sled Laps (Sled + 135)

Station 3: Tire Jumps

Station 4: Farmers Walk 50m

Station 5: 50m Gassers w/ SB (30/20)

Mobility

2:00 Frog Stretch

C2 – CrossFit

(No Measure)

200m Jog

+

1 lap Spiderman Lunges

1 lap Walking Quad

1 lap Inch Worm

+

2 rounds

10 air squats

10 scap push ups

10 shoulder reach throughs

Conditioning

C2 Thanksgiving (AMRAP – Reps)

In teams of 4…….

With running clock

@ 0:00

Appetizer:

3:00 Max Air Squats (Everyone Working)

@ 4:00

Entree:

20:00 AMRAP

“Smorgasbord”

*Pick and choose how you like!

KBS (1.5/1) = 2 Point

Sit Ups = 2 Point

Step Ups/Box Jumps = 2 Points

Push Ups = 2 Points

Single Unders = 1 Point

Double Unders = 2 Points

Wall Balls (20/14) = 2 Points

Pull Ups = 3 Points

CTB = 5 Points

HSPU = 5 Points

MU = 10 Points

800m Wtd Run (45/25) = 50 Points

@ 25:00 on the Clock

Dessert:

3:00 Max Burpees (Everyone working)

Mobility

Couch Stretch

:90 per side

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Skipping Knee Pulls

Lap Broad Jumps

Lap Lateral Lunges

Lap Frankenstein’s w/ Toe Touch

+

10 Banded Face Pulls

10 Band Pull Aparts

10 Prone PVC Pass Throughs

10 Scap Push Ups

200m Row Sprint

Gymnastics

Weighted Pull-ups (2 x 2 @ 90-95%)

If No Pull Ups:

2 Rounds

5 Scap Pulls (:05 Hold and Release)

3 :20 Static Hold at Top of Ring Pull

10 Box Assisted Pull Ups

Weightlifting

Deadlift (2 x 2 @ 95+%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

4 Rounds

:30 AMRAP G20 (95/65)

:30 Rest

:30 AMRAP Box Jump (24/20)

:30 Rest

:30 AMRAP Russian KBS (1.5/1)

:30 Rest

:30 AMRAP Ring Pulls

:30 Rest

RX+

G20 = (135/95)

KBS = American KBS (2/1.5)

RP = Pull Ups

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man Lunges

Lap Frankenstein’s w/ Toe Touch

+

1 Round

50 DU/100 Singles

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m FW

50m Waiters Carry

Tabata Mountain Climbers (AMRAP – Reps)

(R/L = 1)

Score Lowest Round

Weightlifting

5:00 Tech Work

Hang Power Clean + Power Jerk (2 x 2 @ 95+%)

WOD (Workout of the Day)

Metcon (6 Rounds for reps)

Every 3:00 for 18:00 (6 Rounds)

1:30 AMRAP

5 HPC + 5 S20 (60% of 1RM)

Max SU

1:30 Rest/Walk

RX+

DU

Mobility

2:00 Rear Delt Smash w/ Lax Ball

(per shoulder)

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Spider Man

Lap Frankensteins w/ Toe Touch

Lap Reverse Gate Openers

Lap Walking Quad

+

2 Rounds

10 Squats w/ Hip Circle

10 Bird Dogs (per side)

10 Cobras

10 Squat Jumps

1 Lap Sled Push (Heavy)

Weightlifting

Back Squat (2 x 2 (Wear Hip Circle on all Squats))

Note: Suggested load 95+% on all sets

WOD (Workout of the Day)

Metcon (Time)

Partner Alt 10 RFT

15 WB (20/14 to 10’/9′)

10 Sit Ups

5 Burpees to a Plate

RX+

WB = (30/20 to 10′)

Sit Ups = T2B

Burpees = Burpee Box Jump (24/20)

Mobility

2:00 Pigeon Stretch (per leg)

C2 – CrossFit

WOD (Workout of the Day)

“Wheeler” (Time)

21 4-Count Flutter Kicks

2100m Run

Then….

4 RFT

10 Pull Ups

22 Sit-Ups

15 Push Ups

11 Burpees

20 Air Squats

Why these numbers?

21 = 21 Gun Salute

4 = Children

22 = Day of Passing

15 = Year of Passing

11 = Bronze Stars

20 = Years of Service

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Walking Qaud

Lap Walking RDL

Lap Gate Opener

+

1 Round

50 DU/100 SU

10 Scap Push Ups

10 Dive Bombers

1 Lap Plate Push

50m Plate Pinch Carry

Conditioning

Metcon (No Measure)

2 Rounds

2 Front Squats (90-95% of 1RM)

Rest :60

6-8 DB Tate Press

Rest :60

6-8 Z Press @2222

Rest :60
*Wear hip circle on all FS

*Add weight from last week on Z Press

Front Squat (2 Front Squats (90-95% of 1RM))

Z Press (6-8 Z Press @2222)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

EMOM

3 Front Squats (75/55)

3 Push Press

3 Thrusters

Until failure….

RX+

(95/65)
*Bar comes from ground

*Add 1 rep each minute

Mobility

2:00 Frog Stretch