Month: November 2015

C2 – CrossFit

Conditioning

Metcon (Weight)

In Teams of 4:

25 minutes to lift as much weight as possible!

KBS (2/1.5/1)

1 swing with 2pd = 75 lbs.*

1 swing with 1.5 = 50 lbs.*

1 swing with 1 = 35 lbs.*

*We are rounding these to make the math easier 🙂

S20 (45/35)

1 S20 with 45# bar = 45 lbs.

1 S2O with 35# bar = 35 lbs.

WB (30/20/14/10)

1 WB with 30# ball = 30lbs… etc.

Two team members can work at a time on KBS, S2O and WBs.

One team member must be on the rower at all times. Calories rowed can be added to your total pounds.

One team member rests.

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Walking Qaud

Lap Walking RDL

Lap Gate Opener

+

2 Rounds

50 DU/100 SU

10 Scap Push Ups

10 Dive Bombers

1 Lap Plate Push

50m Plate Pinch Carry

Conditioning

Metcon (No Measure)

3 Rounds

3-4 Front Squats (75-80% of 1RM)

Rest :60

20 Alt. Piston Pushdowns

Rest :60

10-12 Z Press @2222

Rest :60
*Wear hip circle on all FS

*Add wght from last week on Z Press

Front Squat (3-4 Front Squats (75-80% of 1RM))

Z Press (10-12 Z Press @2222)

WOD (Workout of the Day)

Metcon (5 Rounds for time)

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

3 Hang Power Clean @ 85% of 1RM

Run 200m

Hang Power Clean (To Find Wght for WOD)

Mobility

2:00 Frog Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Run

+

1 lap

Spiderman Lunges

Inch Warms

+

2 rounds

10 air squats with :03 pause

10 scap push ups

10 shoulder reach throughs

Conditioning

Metcon (Time)

@0:00

21-15-9

Wall Balls (20/14) (RX+ 30/20)

Box Jumps (24/20) (RX+ 30/24)

200m Run

(Score: Time)

Metcon (AMRAP – Reps)

@10:00

Tabata Sit Ups

(Score Lowest Round)

Metcon (Time)

@15:00

21-15-9

KBS (1.5/1) (RX+ American 2/1.5)

HRPU (RX+ HSPU)

200m Run

(Score: time)

Metcon (AMRAP – Reps)

@25:00

10 minute EMOM

Minute 1: :30 Row/AD for Calories

Minute 2: :30 Max Single or Double Unders

Score: Lowest Combined Rounds

Mobility

2:00 QL Smash w/ Lax Ball

(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

+

2 Rounds

100m FW (1.5/1)

5 Elevator Goblet Squats

10 S/A KB Row (from plank) (5/arm)

Gymnastics

Weighted Pull-ups (3 x 4 @ 60-65%)

If No Pull Ups:

2-3 Rounds

5 Scap Pulls (:05 Hold and Release)

3 :20 Static Hold at Top of Ring Pull

15 Ring Pulls @2121

Weightlifting

Deadlift (4 x 4 @ 70-75%)

WOD (Workout of the Day)

Metcon (Weight)

18:00 EMOM:

Minute 1 – 10 KBS (RX+ 15 American)

Minute 2 – 8 Burpee BJ (24″/20″)

Minute 3 – 10 DL (50-55% of 1RM)
Note weight for DL

Mobility

2:00 Corpse Stretch

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

2 Laps Lateral Shuffle

2 Laps Skipping

+

2 Rounds

50 DU/100 Singles

10 Bow & Bends

10 Cat Cows

10 K2E/T2B

50m Waiters Carry (25R/25L)

150 Row Sprint

Weightlifting

5:00 Tech Work

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Hang Power Clean + Power Jerk (4 x 4 @ 70-75%)

WOD (Workout of the Day)

Metcon (Time)

10-1

S20 (95/65)

V-Ups

Immediately into…

1-10

Hang Power Cleans (95/65)

Step Ups (24/20)

RX+

(135/95)

T2B

BJ

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 (4 x 4 (Wear Hip Circle on all Squats))

Note: Suggested load 75-80% on all sets

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

EMOM: one continuous clock

2 HRPU

4 HRPU

6 etc until failure

THEN EMOM:

2 WB (20/14 to 10/9)

4 WB

6 etc until failure

THEN EMOM:

2 Burpees to Plate

4 Burpees to Plate

6 etc until failure

RX+

HRPU = HSPU

WB = (30/20 to 10′)

Burpees over Bar
EMOM’s will be continuous….as soon as unable to complete assigned reps for that movement start the next movement EMOM

Score total reps of all 3 EMOM’s

Mobility

2:00 Pigeon Stretch (per leg)