Month: February 2016

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

Lap Butt Kickers

Lap High Knee Pulls

Lap Reverse Lunges w/ Rotation

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

10 Wall Angels

10 Banded Good Mornings

Conditioning

Metcon (AMRAP – Reps)

5:00 EMOM

6-8 Burpee Box Jumps (24/20)

RX+

5-6 Burpee Pull Ups

Weightlifting

Metcon (No Measure)

12:00 EMOM

Min 1: 10-12 Barbell Z Press

(Add 5-10# from last week)

Min 2: 12-15 Hanging Knee Raises/T2B

Min 3: 10 TnG DL
(Note: Suggested load on DL max of 50-60% of 1RM)

Deadlift (4 x 10)

WOD (Workout of the Day)

Metcon (Calories)

15:00 EMOM

Min 1: :45 Hollow Body or Hollow Rock

Min 2: 10 Push Press (75/55)

Min 3: :45 Max Cals

(Note: Only score Cals. Start row at :00)

Mobility

2:00 Corpse Stretch

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 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (AMRAP – Reps)

4:00 Partner AMRAP

15 UB Russian KBS (1.5/1)

(Rotate every 15 reps; If you stop before 15 reps is completed you must start your set over)

RX+

American (1.5/1)

Weightlifting

Front/Back Squat Combo (Every 3:00 for 9:00 (3 Sets))

Set 1: 5 Front Squat + 5 Back Squat

Set 2: 5 Front Squat + 5 Back Squat

Set 3: 8-10 Front Squat + 10-12 Back Squats

(Note: Suggested load: Add 5-10# from last weeks final set; started at 60% last week)

***As soon as bar is rack from front squats athletes should immediately put on back and step away from rack to begin back squats

WOD (Workout of the Day)

Metcon (Time)

3 RFT

12 Deadlifts (115/75)

9 Hang Power Cleans

6 S20

RX+

(155/105)

Mobility

2:00 QL Smash w/ Lax Ball (per side)

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Teams of 3, one person works at a time.

1000m row

100 push ups

800m row

80 slam balls (30/20)

600m row

60 v ups

400m row

40 burpees

200m row

20 box jumps

***Must switch every 200 meters on rower***

C2 – CrossFit

(No Measure)

200m Jog

+

1 Lap Frankensteins

1/2 Lap Forward Lunges (w/ rotation)

1/2 Lap Reverse Lunges (w/ rotation)

10 Squats w/ Hip Circle

10 Shoulder Reach Throughs (5/Side)

10 Bird Dogs (5/Side)

10 Plank Push Ups

If performing RX

OH Mobility 5:00

(PVC Pass Throughs, Banded OH Distraction, Banded Bully….)

If performing Scaled

Front Rack Mobility 5:00

(Banded Front Rack, Tricep Smash, Box Assisted Front Rack Drill….)

WOD (Workout of the Day)

CrossFit Games Open 16.1 (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 95# / 65#

8 Chest-To-Bar Pull-ups

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Teens (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Teens Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

C2 – CrossFit

Warm-up

(No Measure)

200m jog

+

1 Lap spiderman lunges

1 Lap walking quad

1 Lap inchworms

+

2 rounds of

10 air squats

10 shoulder reach throughs

C2 Mash

Metcon (Time)

With a running clock….

Partner WODs:

Starting at 0:00

Buy in: 800m run or 1k row

(Rest dictated by how fast you go)

Starting at 6:00

21-15-9

HRPU (RX+ HSPU)

Jump Squats

Partner A completes 21 HRPU and 21 Jump Squats; Partner B completes 21 HRPU and 21 jump squats

Metcon (AMRAP – Reps)

Starting at 14:00

10 minute EMOM

(partners alternate working minutes)

10 OH weighted lunges (45/25) (R/L = 1) then….

max burpees on plate

(Only score Burpees)

Starting at 26:00

(Both partners working)

Tabata Mountain Climbers (AMRAP – Reps)

(R/L = 1)

Score Lowest Round

Tabata T2B (AMRAP – Reps)

V-Ups for Scaled

Mobility

2:00 Calf Smash w/ Lax Ball (per side)

Additional Open-Prep Mobility as needed

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

+

10 Squats w/ Hip Circle (:03 Pause)

10 Banded Face Pulls

10 Scap Push Ups

10 Bottoms Up KB Press (per arm)

Weightlifting

5:00 Tech Work

3-Position Clean (Every 4:00 for 12:00 (3 Sets))

(High Hang, Hang, Ground)

(Note: Start light. Ok to add weight each set but goal is perfect reps and holding on to the bar during complex; NO MISSED REPS!!!!)

RX+

3-Position Snatch (Every 4:00 for 12:00 (3 Sets))

(High Hang, Hang, Ground)

(Note: Start light. Ok to add weight each set but goal is perfect reps and holding on to the bar during complex; NO MISSED REPS!!!!)

WOD (Workout of the Day)

Metcon (Time)

30/20/10

Wall Balls (20/14 to 10’/9’)

Burpees to a Plate

Then…

10 G20 (95/65)

RX+

(WB = 30/20 to 10’/9’)

(G29 = 135/95)

Mobility

2:00 Shoulder Smash w/ Barbell Per Side

C2 – CrossFit

Warm-up

(No Measure)

2 Lap Jog

Lap Butt Kickers

Lap High Knee Pulls

Lap Reverse Lunges w/ Rotation

+

Lap Monster Walk (Forward + Backward)

Lap Monster Shuffle (Left/Right)

5 Band Pull Aparts + 5 Pass Throughs

10 Wall Angels

10 Banded Good Mornings

Conditioning

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

15 WB (20/14 to 10’/9’)

RX+

WB = (30/20 to 10’/9’)

(Note: Rotate after every 15 reps)

Weightlifting

Metcon (No Measure)

12:00 EMOM (4 Sets)

Min 1: 12-15 Barbell Z Press (Light)

Min 2: 12-15 Tuck Ups

Min 3: 8 TnG DL
(Note: Suggested load on DL max of 60-70% of 1RM)

Deadlift (4 x 8)

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

:30 Row (Cals)

:30 Rest

:30 Mountain Climbers (R/L = 1)

:30 Rest

:30 Russian KBS (1.5/1)

:30 Rest

Mobility

2:00 Corpse Stretch

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 Rounds

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

5 Burpees to a Plate

20 DU/40 Singles

Weightlifting

Front/Back Squat Combo (Every 3:00 for 9:00 (3 Sets))

Set 1: 5 Front Squat + 5 Back Squat

Set 2: 5 Front Squat + 5 Back Squat

Set 3: 8-10 Front Squat + 10-12 Back Squats

(Note: Suggested load is max of 60% of front squat 1RM)

***As soon as bar is rack from front squats athletes should immediately put on back and step away from rack to begin back squats

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

9 DL (115/75)

12 HRPU

15 Box Jumps (24/20)

RX+

(DL = 155/105)

Mobility

2:00 QL Smash w/ Lax Ball (per side)

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

Partner 25:00 AMRAP

20 Wall-ball (20/14)

20 KBS (1.5/1)

20 Sit-ups

20 Jumping Lunges

20 Pull-ups

20 HRPU

20 Squats

@0:00/10:00\15:00 mark both teammates run 400m
The athlete that begins the 20 reps must complete the 20 reps and you must switch each exercise.

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 Bird Dogs (per side)

10 Super Mans

10 Hollow Rocks

10 Alt. Lunges (per side)

+

2 Laps AFAP on Sled (light)

Weightlifting

Metcon (No Measure)

9:00 Alt. EMOM

Min 1: :30 HS Hold or :30 Plank Hold

Min 2: 5 Bottoms Up KB Press (per arm)

Min 3: 15 TnG DL @ 30% of 1RM

Deadlift (15 TnG @ 30% of 1RM)

WOD (Workout of the Day)

CrossFit Games Open 11.1 (Scaled) (AMRAP – Rounds and Reps)

10:00 AMRAP

60 Single Unders

15 Power Cleans (75/55)
RX+

Mobility

2:00 Shoulder Smash w/ Barbell

(Per Arm)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#