March 2016 - CrossFit Cornelius

04/01/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

5K Row for Leisure

Conditioning

Metcon (AMRAP – Reps)

“Death By Bear Crawls”
Start with 10 bear crawls and add 10 EMOM until failure…

WOD (Workout of the Day)

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Mobility

20:00 Supine Nap

03/31/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

10 Partner Burpees

10 Partner Push Ups

10 Partner Sit Ups

+

200m Jog

C2 Mash

Metcon (Time)

At 0:00

5 Rounds for Time

3 Bear Complex (95/65)

2 Rounds of “Cindy”:

5 Pull Ups

10 Push Ups

15 Air Squats

@ 15:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Metcon (No Measure)

@ 21:00

10:00 Alt. EMOM

Min 1: 8 Power Cleans (95/65)

Min 2: 8 T2B or 10 Tuck Ups

@ 33:00

Tabata Burpees (AMRAP – Reps)

Score lowest round only

Mobility

2:00 QL Smash (per side

03/30/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Lap Lateral Shuffle

2 Lap Skipping

+

Lap Walking Lunges w/ Rotation

Lap Double OH KB/DB Carry

Lap Frankensteins w/ Toe Touch

+

10 Hawaiian Squats (5 per leg)

10 Roll to Candlesticks or 10 Pistol Negatives

10 Scap Pulls on PU Bar

10 Squat Jumps

Core Training

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Weightlifting

Metcon (No Measure)

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

5 Squat Cleans

(Note: Build over 5 sets)

Squat Clean (5 x 5)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Back Squats (95/65)

25 DU/50 Singles

15 BJ (24/20)

25 Sit Ups

(Note: Bar comes from ground)

Mobility

2:00 Shoulder Smash w/ Lax Ball (per arm)

03/29/2016

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Spider Man Lunges

Lap Inch Worms

Lap Gate Openers

+

10 Band Pull Aparts

10 Band Pass Throughs

10 Band Int Rotations

10 Band Ext Rotations

10 Bottoms Up KB Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

5:00 Partner AMRAP

100m Sprints

5 HRPU

(Rotate after each round)

Weightlifting

Metcon (No Measure)

Every 2:00 for 12:00 (3 Alt Sets)

Set 1,3,5: 10 Strict Press

Set 2,4,6: 10 Strict Pull Ups or 5-6 Ring Pulls @ 2222

Shoulder Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

18:00 Partner AMRAP

100m Run w/ SB (30/20)

50m FW (1.5/1)

5 Wall Walks

(Note: Rotate after each movement)

Mobility

2:00 Glute Smash w/ Lax Ball (Per side)

03/28/2016

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Monster Walk Forward/Backward

Lap Monster Walk Left/Right

+

10 Air Squats (w/ Hip Circle)

10 Plank Push Ups

10 Single Leg Cook Drill (5 per leg)

10 Hamstring Curls (on WB)

10 Shoulder Reach Throughs (per side)

Conditioning

Metcon (No Measure)

12:00 Alt EMOM

Min 1: 8-10 Tuck Ups

Min 2: 15 Russian KBS (1.5/1)

Min 3: 50m Waiters Carry (30/20 – SB)

RX+

Tuck Ups = 6-8 Strict T2B

Russian = American

WOD (Workout of the Day)

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Mobility

2:00 Pigeon (Per Leg)

03/26/2016

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

Partner WOD:

25:00 AMRAP

400m Run or 500 Meter Row

40 Air Squat

30 Hand Release Push Ups

20 Pull Ups/Ring Rows

10 Burpees

Rotate stations between partners….

Partner A Run/Row

Partner B Air Squat

Partner A HRPU

Partner B Pull Up/Ring Row

Partner A Burpee

Partner B Run/Row……..

03/25/2016

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges

Lap Walking Quad

Lap Frankensteins w/ Toe Touch

Lap Spider Man Lunges

Lap Inch Worms

+

10 Squats w/ Hip Circle

Lap Monster Walk Forward/Backward

Lap Monster Walk Left/Right

+

10 PVC Pass Throughs

10 PVC OHS

10 PVC Push Press

+

:90 OH Mobility Mob w/ PVC on Rack

WOD (Workout of the Day)

CrossFit Games Open 14.5 and 16.5 (Time)

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Masters 55+ (Time)

CrossFit Games Open 16.5 Masters 55+ Scaled (Time)

For Time:

21 Thruster, 45# /35#

21 Bar Facing Burpees

18 Thruster, 45# /35#

18 Bar Facing Burpees

15 Thruster, 45# /35#

15 Bar Facing Burpees

12 Thruster, 45# /35#

12 Bar Facing Burpees

9 Thruster, 45# /35#

9 Bar Facing Burpees

6 Thruster, 45# /35#

6 Bar Facing Burpees

3 Thruster, 45# /35#

3 Bar Facing Burpees

03/24/2016

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….

At 0:00

21-15-9

Dead Lifts (115/75)

Burpee over the bar

****8:00 Time Cap***
@ 10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Metcon (Distance)

@16:00

10:00 partner AMRAP

250 row

Metcon (No Measure)

@30:00

12:00 EMOM

Min 1- 5 slam balls, 5 slam ball burpees

Min 2 – 10 jump squats with slam ball

Min 3 – 10 TTB or v-ups

Mobility

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

Additional Open-Prep Mobility as needed

03/23/2016

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 Bottoms Up KB Press (per arm)

Weightlifting

5:00 Tech Work

3-Position Clean (5:00 to warm up to weight and then….5:00 EMOM)

(High Hang, Hang, Ground)

(Note: Suggested load: Add 5-10# from last weeks final set)

(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 (5:00 to warm up to weight and then….5:00 EMOM)

(High Hang, Hang, Ground)

(Note: Suggested load: Add 5-10# from last weeks final set)

(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 (3 Rounds for reps)

3 RFT

10 TnG Power Clean (50% of 1RM)

Run 200

10 TnG Power Clean (50% of 1RM)

Rest 2:00

(Note: Record total time including rest)
Write your time in the reps column***

Mobility

2:00 Shoulder Smash w/ Barbell Per Side

03/22/2016

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

Metcon (AMRAP – Reps)

5:00 Partner AMRAP

10 Slam Balls (30/20)

(Alt every 10 reps)

RX+

10 Alt KB Snatch (5 per arm)

1.5/1

Weightlifting

Metcon (No Measure)

9:00 EMOM

Min 1: 4-6 Barbell Z Press

(Add 5-10# from last week)

Min 2: 10 4-Count Flutter Kicks

Min 3: 20 TnG DL
(Note: Suggested load 20-30% of 1RM)

Deadlift (3 x 20)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

7:00 Ascending Ladder

5 Thrusters (95/65)

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

10 Thrusters

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

15 Thrusters

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

20 Thrusters

10 Pulls Ups or 15 Ring Pull/Jumping Pull Ups

…..

Continue adding 5 thrusters each set until 7:00 mark

Mobility

2:00 Corpse Stretch