12/07/2015

C2 – CrossFit

Transition Week Day 1

Don’t forget! The C2 Holiday Party is THIS Saturday 12/12 at 6pm!! We hope to see everyone there! Please RSVP on the Facebook invite!

Warm-up

(No Measure)

5 Laps Jogging

3 Laps Lateral Shuffle

1 Lap Skipping

+

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

Metcon

Metcon (Weight)

8:00 To Est.

Heavy(ish) Sled Push w/ a Partner

Weightlifting

Elevator Goblet Squat (4 Every 2:00 for 14:00 (7 Sets))

**Wear Hip Circle

Metcon

Metcon (AMRAP – Reps)

In Groups of 3:

3 Rounds:

250 Meter Row

AMRAP Burpee Box Jumps (24/20)

RX+

AMRAP Burpee Pull-ups
Time domain for Burpee Box Jump/Burpee Pull Ups will be determined by how fast your group rows their 250m.

1 Athlete Rows

1 Athlete Performs Burpee Complex

1 Athlete Rests

Mobility

Foam Roll or Lax Ball Smash T-Spine

12/05/2015

C2 – CrossFit

Metcon (AMRAP – Reps)

Partner WOD

@0:00-10:00

Buy in… 400m run as a team then

AMRAP

5 pull ups (scale: 10 ring rows)

10 push ups

15 air squats

(Alternate rounds)

@13:00-17:00

Buy in… 400m run as a team then

max partner burpees

@20:00-30:00

Buy in… 400m run as a team then

AMRAP

40 wall balls (20/14)

30 kettle bell swings (1.5/1)

20 sit ups

10 jumping lunges (R/L = 1)

One person working at a time; partition reps as needed. Complete exercises in order.

Score: total reps

12/04/2015

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)

3 Rounds

3/2/1 Front Squats

Rest :60

10-12 DB Hammer Curls

Rest :60

3-4 Z Press @2222

Rest :60
***Build to HS on FS

Front Squat (3/2/1)

***Only record HS est today

Z Press (3-4 Z Press @2222)

WOD (Workout of the Day)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
***Compare to 10/30

Mobility

2:00 Pigeon Stretch (per leg)

12/03/2015

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

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Compare to 10/29

Mobility

Couch Stretch

:90 per side

12/02/2015

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

+

1 Round

50 DU or 100 Singles

5 Elevator Goblet Squats

10 S/A Row (5/arm)

Gymnastics

Weighted Pull-ups (8:00 Build to HS)

If No Pull Ups:

1 Round:

6-8 Box Assisted Pull Ups

:20 Bent Arm Hang

:20 Static Hold at Top of Ring Pull

6-8 Ring Pulls @ 2222

Deadlift (10:00 Build to HS)

WOD (Workout of the Day)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

2:00 Corpse Stretch