02/06/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

With a partner; one athlete works at a time

@0:00

Pre-game

2 minutes max air squats

Rest :30

2 minutes max pull ups (2 ring rows= 1 rep)

Rest :30

2 minutes max DU (2 SU= 1 rep)

Metcon (AMRAP – Rounds and Reps)

@10:00

“First Half”

10 minute AMRAP

40 wall balls (20/14)

30 T2B (scale: 60 sit ups; 2 sit ups = 1 rep)

20 HSPU (scale: 40 HRPU; 2 HRPU= 1 rep)

10 burpee box jumps (24/20)

@23:00

“Half-time”

Tabata Hollow Body Hold (no score)

*both athletes complete Half time work

Metcon (AMRAP – Reps)

@30:00

“Second Half”

12 minute Alt EMOM

At the top of each minute, complete 5 Burpees then work until the top of the next minute on the following:

Min 1- max KBS (1.5/1)

Min 2- max goblet squats to a wall ball (1.5/1)

*One person working, one person resting

02/05/2016

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)

15:00 Alt. EMOM

Min 1: 8-10 Wall Angels

Min 2: :30 Double OH KB/DB Carry

Min 3: 10 TnG DL @ 50% of 1RM

Deadlift (10 TnG @ 50% of 1RM)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

4:00 AMRAP

5 G20 (95/65)

5 HRPU

4:00 Rest

3:00 AMRAP

5 G20 (95/65)

5 HRPU

3:00 Rest

2:00 AMRAP

5 G20 (95/65)

5 HRPU

RX+

G20 = 135/95

HRPU = HSPU

Mobility

2:00 Banded Hangstring Pull

02/04/2016

C2 – CrossFit

Warm-up

(No Measure)

2 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

C2 Mash

Metcon (AMRAP – Rounds and Reps)

@0:00

10 minute AMRAP

10 Alt OH walking Lunges (45/25)

10 burpees to plate

10 pull ups/20 ring rows

Metcon (AMRAP – Reps)

@13:00

Tabata Double Unders (RX+)

Tabata Single Unders (RX)

*Score lowest round

Metcon (AMRAP – Reps)

18 minute EMOM

Min 1: :45 max KBS (1.5/1)

Min 2: 10 Box Jumps (24/20) (RX+ 30/24)

Min 3: 12 HRPU

(RX+ KB Snatch)

(RX+ 30/24)

(RX+ 10 HSPU)

Score: total KBS/KBSnatch

Mobility

2 minute Corpse Stretch

02/03/2016

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

+

10 Squats w/ Hip Circle (:03 Pause)

10 Banded Face Pulls

10 Scap Push Ups

10 PVC Pass Throughs

Conditioning

Metcon (No Measure)

6:00 EMOM

20 DU/40 Singles

10 T2B/Sit Ups

Weightlifting

5:00 Tech Work

Power Clean + Front Squat + Shoulder to OH (4 Every 2:00 10:00 (5 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

OR

RX+

Power Snatch + Snatch Push Press + OHS (4 Every 2:00 10:00 (5 Sets))

(Note: Ok to add weight each set but goal is perfect reps; NO MISSED REPS!!)

WOD (Workout of the Day)

Metcon (Calories)

15:00 EMOM

Min 1: :30 Hollow Rock or Hollow Body

Min 2: :45 ME Row for Calories

(Start at :00)

Min 3: 6 Thrusters (95/65)

Mobility

2:00 Hamstring Smash w/ Lax Ball/KB

(Per leg)

02/02/2016

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

5 Hawaiian Squats (per leg)

Conditioning

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

15 Box Jumps (24/20)

(Alt every 15 reps)

Weightlifting

Push Press (10 TnG Every 3:00 for 9:00 w/ :03 Pause at Top)

(Note: Suggested load 50-60%)

Focus on :03 Pause at top of press

WOD (Workout of the Day)

Metcon (Time)

4 RFT

20 DL (135/95)

15 Lateral Burpee Over Bar

RX+

DL = (185/135)

Lateral = Bar Facing Burpee

Mobility

2:00 Dragon Pose or Couch Stretch

(per leg)