Month: December 2015

C2 – CrossFit

With a partner:

Metcon (Time)

RX:

20 Power Cleans (115/75)

16 Wall Balls (30/20)

20 Box Jumps (24/20)

16 HSPU

20 CTB

16 Push Press (115/75)

20 T2B

16 Ring Dips

20 Deadlifts (115/75)

16 Burpee Over the Bar

Scaled:

20 Power Cleans (95/65)

16 Wall Balls (30/20)

20 Step Ups (24/20)

16 HRPU

20 Pull Ups/Jumping Pull Ups

16 Push Press (95/65)

20 V-Ups

16 Box Dips

20 Deadlifts (95/65)

16 Burpee Over the Bar

You go, I go…

Each partner completes component before next partner completes same component…

Partner A completes 20 Power Cleans then Partner B completes 20 Power Cleans. Partner A completes 16 Wall Balls then Partner B completes 20 Wall Balls, etc.

C2 – CrossFit

Metcon (Time)

In teams of 4:

@0:00

Row 2015m

Athlete on rower must change every minute.

Metcon (AMRAP – Reps)

@12:00

12:00 AMRAP:

20 Wall Balls

15 Burpees

(2 people working at a time- Athletes must complete entire round 20/15 before tagging next athlete in to complete a round)

Metcon (Time)

@27:00

Row 2016m

Athlete on rower must change every minute.

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

15 Squats w/ Hip Circle

15 Bridge Drills

15 Wall Balls

15 Squat Jumps

Sled Lap AFAP 45/25

20-30 UB DU or 50 UB Singles

Weightlifting

5:00 Tech Work on Power Cleans (Bar Only)

Power Clean (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 TnG @ 40%

Set 2: 5 TnG @ 50%

Set 3: 4 TnG @ 60%

Set 4: 3 TnG @ 70%

Set 5: ME @ 75%

Conditioning

Indy (Time)

5 RFT

5 Burpees

10 Box Jumps (24/20)

15 Russian KBS (1.5/1)

20 Sit Ups

(12:00 Time Cap; 30 WB Penalty for Not Finishing)

Mobility

2:00 Standing Straddle

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Jumping Pull Ups

Set 2: 2-4 Jumping Pull Ups

Set 3: ME Bent Arm Hang

Scale ME to Ring Pull Negative

Weightlifting

Shoulder Press (Every 2:00 for 10:00 (5 Sets))

Set 1: 7 @ 50%

Set 2: 5 @ 60%

Set 3: 3 @ 70%

Set 4: 1 @ 80%

Set 5: ME @ 80+%

**Only score ME Set

List weights used in notes

Conditioning

Metcon (4 Rounds for time)

Every 3:00 for 12:00 (4 Sets)

4 Power Cleans (135/95)

10 Lateral Burpee over Bar

50 DU (100 Singles)

(Note: Times for each round)

Mobility

2:00 Dragon Pose (per side)

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Tabata Hanging Knee Raises (AMRAP – Reps)

Score lowest round
RX+

Tabata T2B (AMRAP – Reps)

Weightlifting

Back Squat (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 @ 40%

Set 2: 5 @ 50%

Set 3: 4 @ 60%

Set 4: 3 @ 70%

Set 5: ME @ 75%

**Only score ME set @ 75%

Record weights used in notes

WOD (Workout of the Day)

Metcon (Calories)

16:00 Alt EMOM

Min 1: 5 FS (95/65) (Comes from ground)

Min 2: 7 HRPU

Min 3: 3-5 Strict Pull Ups

Min 4: :30 ME Row (:15 to :45)

RX+

FS = 135/95

7 HRPU = 5 HSPU

Strict PU = Strict Chest to Rings
**Only score Cals on Rower

Mobility

2:00 Couch Stretch

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

24:00 AMRAP

In teams of 3; with one person working at a time

For time:

400m Run or 500m Row

100 wall balls

90 kettle bell swings

80 box jumps

70 sit ups

60 HRPU

50 Pull ups

60 HRPU

70 sit ups

80 box jumps

90 kettle bell swings

100 wall balls

400m Run or 500m Row
*all team members run/row

*Every minute on the minute all team members perform 3 burpees.

C2 – CrossFit

Conditioning

C2 12 Days of Christmas (Time)

1 Clean (135/95)

2 Hand Stand Push Ups or HRPU

3 Front Squats (135/95)

4 Push Press (135/95)

5 CTB Pull Ups

6 Box Jumps (24/20)

7 Burpees

8 Push Ups

9 Wall Balls (20/14)

10 Kettle Bell Swings

11 Deadlifts (135/95)

12 Thrusters (135/95)

****************************

Complete 1 Clean then partner does 1 Clean..

then 2 HSPU and 1 Clean then partner does 2 HSPU and 1 Clean…

then 3 FS, 2 HSPU, 1 Clean then partner does 3 FS, 2 HSPU, 1 Clean……

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

15 Squats w/ Hip Circle

15 Bridge Drills

15 Wall Balls

15 Squat Jumps

Sled Lap AFAP 45/25

20-30 UB DU or 50 UB Singles

Weightlifting

5:00 Tech Work on Power Cleans (Bar Only)

Power Clean (Every 2:00 for 10:00 (5 Sets) )

Set 1: 5 TnG @ 40%

Set 2: 5 TnG @ 50%

Set 3: 4 TnG @ 60%

Set 4: 3 TnG @ 70%

Set 5: 3 TnG @ 75%

Conditioning

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

40 DU (80 SU)

20 WB

10 DL (95/65)

RX+ (155/105)

Mobility

2:00 Standing Straddle

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jog

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

1 Lap Spider Man Lunges

+

2 Rounds

10 Super Mans

10 Banded Face Pulls

10 PVC Pass Throughs

10 Shoulder Reach Throughs

10 Scap Push Ups

Gymnastics

ME AMRAP Strict Pull Ups (AMRAP – Reps)

**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Strict Pull Ups

Set 2: 2-4 Strict Pull Ups

Set 3: ME AMRAP Strict Pull Ups

ME Bent Arm Hang (Time)

Every 2:00 for 6:00 (3 Sets)

Set 1: 2-4 Box Assisted Pull Ups

Set 2: 2-4 Box Assisted Pull Ups

Set 3: ME Bent Arm Hang

Scale ME to Ring Pull Negative

Weightlifting

Shoulder Press (Every 2:00 for 10:00 (5 Sets))

Set 1: 5 @ 40%

Set 2: 5 @ 50%

Set 3: 4 @ 60%

Set 4: 3 @ 70%

Set 5: 3 @ 75%

Conditioning

Metcon (2 Rounds for reps)

3:30 AMRAP:

5 S20 (95/65)

25 Sit Ups

Rest 5:00

3:30 AMRAP

5 Power Cleans (95/65)

30 Walking Lunges

RX+

(135/95)

Mobility

2:00 Dragon Pose (per side)

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

2 Rounds:

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

+

100 SU or 50 DUs

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

:30 ME Hollow Rocks

:30 Rest

:30 ME Super Mans

:30 Rest

Weightlifting

5:00 To Build to % for Working Sets

Back Squat (5 @22X1 Every 2:00 for 10:00 (5 Sets))

All working sets @ 80-85% (of 1RM)

WOD (Workout of the Day)

50 Front Squats (Time)

50 FS (60% of 1RM)

Note:

Every break perform 8 HRPU

RX+

5 HSPU

**Bar comes from ground

Mobility

2:00 Couch Stretch