Month: January 2016

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

1 Lap Bear Crawls

1 Lap Walking Quad

1 Lap Walking RDL

1 Lap Gate Openers

+

1 Round

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (No Measure)

4:00 EMOM

15 WB (20/14 to 10’/9′)

10 HRPU

Weightlifting

Back Squat (Every 2:00 for 10:00 @ 23X1)

(Note: Suggested load 60-70% of 1RM)

Focus on full :03 pause at bottom of squat

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

8:00 AMRAP

Ascending Ladder

5 Power Cleans (95/65)

50 Singles

10 Power Cleans

50 Singles

15 Power Cleans

50 Singles

20 Power Cleans

50 Singles

25 Power Cleans

50 Singles…….

Until 8:00

RX+

PC = (135/95)

Singles = 25 DU

Mobility

:90 QL Smash w/ Lax Ball (per side)

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

In teams of 4:

Rotate through 3 stations; rest 2 minutes between stations.

Station 1:

7 min AMRAP

10 Burpees

20 Box Jumps (24/20)

Max unbroken wall balls (20/14)

*all team members working individually

*as soon as you rest or drop wall ball, return to Burpees to start new round

*score is only total wall balls; burpee/box jumps reps are considered a buy in

Station 2:

7 minute AMRAP

25 DU/50 SU

15 KBS (1.5/1)

25 DU/50 SU

15 T2B/30 Sit Ups

*teams break into two small groups working concurrently. One member of each sub-team may work at a time at this station. Sub-teams cycle through the AMRAP independently of each other.

*score is total combined reps

Station 3:

7 minute AMRAP

Max calories on rower

*one rower per team

*athlete on tower must change every :30

*score is total calories

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

5 Hawaiian Squats (per leg)

Lap Broad Jump

Conditioning

Metcon (AMRAP – Reps)

5:00 EMOM

5 Burpees + Max Hollow Rocks

RX+

5 Burpees to 6″ Target + Max Hollow Rocks

Weightlifting

Rear Foot Elevated Split Squat (Every 3:00 for 9:00 (3 Sets) 10 (per leg))

(KB in each hand)

RX+

Overhead Squat (Every 3:00 for 9:00 (3 Sets) 10 @ (95/65))

Conditioning

Metcon (AMRAP – Reps)

10:00 Partner Ladder

3-6-9-12-15…

Dead Lifts (135/95)

HRPU

Box Jumps (24/20)

RX+

Dead Lifts (225/155)

HRPU = HSPU

BJ = T2B
Alt. Each Movement

C2 – CrossFit

Warm-up

Metcon (No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

1 Lap Walking Lunges

1 Lap Walking Quad

1 Lap Walking RDL

C2 Mash

Metcon (AMRAP – Rounds and Reps)

@0:00

6:00 AMRAP

5 Pull Ups (10 Ring Rows)

10 Push Ups

15 Air Squats

Metcon (AMRAP – Rounds and Reps)

@10:00

6:00 AMRAP

10 Burpees

10 KBS (1.5/1)

100′ Waiters Carry (50′ R/50′ L)

(counts as 1 rep)

**100′ is down and back on turf

Metcon (AMRAP – Rounds and Reps)

@20:00

6:00 AMRAP

10 Wall Balls (20/14)

10 Box Jumps (24/20)

20 Double Unders (60 Singles)

Metcon (AMRAP – Rounds and Reps)

@30:00

6:00 AMRAP

10 Slam Balls (30/20)

15 Sit Ups

20 Alternating Jumping Lunges

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jogging

+

:90 Russian Baby Maker

+

:90 Partner Front Rack Drill off box

Metcon

Metcon (No Measure)

6:00 EMOM

20 DU or 40 Singles

10 Hollow Rocks

Weightlifting

Power Clean/Front Squat/Thruster (5:00 EMOM (115/75))

RX+

Power Snatch/OHS/Snatch Balance (5:00 EMOM (115/75))

Metcon

Metcon (AMRAP – Reps)

20:00 AMRAP

3 Person Teams

10 Box Jump/Step Downs (24/20)

10 Burpees

10 Russian KBS (1.5/1)

1 Person Working

1 Person Rowing

1 Person Resting
Partner A will complete entire 30 reps of BJ/Burpee/KBS while partner B will row for calories and partner C rests. Once Partner A completes 30 reps they will move on to rower, partner B will rest and partner C will begin 30 reps.

**Once person complete 30 reps is done, person on the rower must transition off the rower.

***Score will be total reps between calories and bj/burpee/kbs

Mobility

Olympic Squat Drill on Wall 2:00

C2 – CrossFit

Warm-up

(No Measure)

4 Laps Jogging

+

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 Plank Push Ups

Metcon

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

15 Wall Ball (20/14)
Partners much switch out after every 15 reps

Weightlifting

Push Press (Every 3:00 for 9:00 (3 Sets) 10 @ 50%)

Metcon

“Death by 10 Meters” (AMRAP – Rounds and Reps)

Add 10 meters each additional minute until unable to complete required sprints in that minute
Or

“Death by 1 Cal” (Calories)

EMOM add 2 Calories until failure

EX

Min 1: 1 Cal

Min 2: 3 Cals

Min 3: 5 Cals

Min 4: 7 Cals…

Mobility

2:00 Couch Stretch (per leg)

C2 – CrossFit

Warm-up

(No Measure)

4 Lap Jogging

4 Lap Lateral Shuffle

1 Lap Butt Kickers

1 Lap Skipping Knee Pulls

+

2 Rounds

Parter Fun:

10 Partner Burpees

10 Partner Push Ups

10 Partner Sit Ups

Conditioning

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Weightlifting

**Wear Hip Circle for All Reps**

Back Squat (Every 3:00 for 9:00 (3 Sets) 10 @ 50%)

Mobility

2:00 Lizard Stretch per leg

C2 – CrossFit

Conditioning

Metcon (Time)

With a partner:

@0:00

4 rounds for time (with 10 minute time cap)

20 Box Jumps (24/20)

15 T2B (Scale: 30 Sit Ups)

20 Box Jumps (24/20)

15 Goblet Squats (1.5/1)

*with one person working

Metcon (AMRAP – Reps)

@12:00

8 minute AMRAP

Max Wall Balls (20/14)

EMOM: 20 DU/40 SU

*with one person working; DU/SU may be done while other partners continues to complete wall balls

Metcon (Time)

@22:00

Chipper; for time (with 10 minute time cap)

40 Burpees over the bar

20 Thrusters (95/65)

30 Burpees over the bar

15 Thrusters (95/65)

20 Burpees over the bar

10 Thrusters (95/65)

*with one person working

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

Lap Frankensteins w/ Toe Touch

Lap Gate Openers

Lap Spider Man Lunges

Lap Walking Quad

+

10 Hollow Rocks

10 Alt. Lunges (per side)

1 Lap OH Waiters Carry (per arm)

1 Lap Suitcase Carry (per arm)

+

2 Laps AFAP on Sled (light)

Weightlifting

Deadlift (Take 12:00 to Build to HS)

WOD (Workout of the Day)

Lactic Power Tester #1 (6 Rounds for reps)

Every 2:00 for 12:00 Alt Sets

(3 Sets of Each)

:40 Max Effort Row (Cals)

1:20 Rest

:40 ME Thruster (95/65)

1:20 Rest

Mobility

2:00 Banded Hangstring Pull

C2 – CrossFit

Warm-up

(No Measure)

2 Laps Jog

2 Laps Skip

2 Laps Lateral Shuffle

+

1 Round

1 Lap Monster Walk w/ Hip Circle

10 Scap Push Ups

10 Scorpions (5/side)

10 Cat/Cows

10 Bow/Bends

10 Squat Jumps

1 Lap Sled Push AFAP

C2 Mash

Metcon (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP:

10 Hang Power Cleans (115/75)

20 Wall Balls (20/14)

30 DU/60 SU
@13:00

Conditioning

Tabata Hand Release Push Ups (AMRAP – Reps)

Score Lowest Round
Or

RX+

Tabata Hand Stand Pushups (AMRAP – Reps)

Score Lowest Round

Conditioning

Metcon (No Measure)

@20:00

12 min EMOM:

Min 1: 10 OH walking lunges (45/25)

Min 2: 6 Burpee box jumps (24/20)

Min 3: 6 Strict T2B/ 12 v-ups