03/21/2016

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 Rounds

10 Super Mans

10 Spider Man Lunges (per side)

10 Aqua Mans

10 PVC Pass Throughs

10 Plank Push Ups

Conditioning

Metcon (Weight)

5:00 EMOM

8 Russian KBS (1.5/1)

10 Box Jumps (24/20)

RX+

Russian = American

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)

For time:

30 Russian KBS(1.5/1)

15 Burpees

24 Russian KBS(1.5/1)

12 Burpees

18 Russian KBS(1.5/1)

9 Burpees

RX+

(2/1.5)

Mobility

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

03/19/2016

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

“Spring Cleaning” Partner WOD:

20:00 AMRAP

50 Burpees

100 KBS (1.5/1)

200m Run (both partners run together)

(1 works:1 rests)

***May distribute work for each movement as needed ***

03/18/2016

C2 – CrossFit

(No Measure)

200m

+

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Lunges w/ Rotation

Lap Monster Walk Front/Back

Lap Monster Walk Left/Right

+

10 Band Pull Aparts

10 Band Pass Throughs

10 Banded Good Mornings

+

10 Squats w/ Hip Circle

:30 Hang From Bar (per arm)

:30 Forearm Stretch (per arm)

WOD (Workout of the Day)

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

03/17/2016

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 (AMRAP – Rounds and Reps)

With a running clock….

At 0:00

10:00 AMRAP

20 no push up burpees

400m run

20 box jumps/step downs (24/20)

*score run as 1 rep
@ 14:00

Tabata Hollow Body (AMRAP – Reps)

Score Lowest Round

Metcon (No Measure)

@20:00

10 min EMOM

5 SB Goblet Squat (30/20)

+ 1 Slam Ball burpee

*add 1 slam ball burpee each round

Metcon (Time)

@32:00

3 rounds:

20m plate carry (45/25)

20 weighted alternating OH lunges

20 plate push press

***7:00 Time Cap***

Mobility

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

Additional Open-Prep Mobility as needed

03/16/2016

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 (Every :90 for 6:00 (4 Sets))

(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 (Every :90 for 6:00 (4 Sets))

(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)

2:30 AMRAP

50m Shuttle Run

Max Wall Balls (20/14 to 10/9)

2:30 Rest

2:30 AMRAP

75 DU/150 Singles

Max Cals (Row)

2:30 Rest

2:30 AMRAP

30 Alt. Jumping Lunges (R/L=2)

Max Power Cleans (95/65)

RX+

WB = (30/20)

PC = (135/95)

Mobility

2:00 Shoulder Smash w/ Barbell Per Side

()

03/15/2016

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

Weightlifting

Metcon (No Measure)

12:00 EMOM

Min 1: 6-8 Barbell Z Press

(Add 5-10# from last week)

Min 2: 12-15 Straight Body Crunches

Min 3: 15 TnG DL
(Note: Suggested load 30-40% of 1RM)

Deadlift (4 x 15)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Run

10 Russian KBS (1.5/1)

10 HRPU

10 Box Jumps (24/20)

RX+

Russian = American

HRPU = HSPU

Mobility

2:00 Corpse Stretch

03/14/2016

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 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

15 WB (20/14)

5 Burpees

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 (4 Rounds for time)

Every 3:00 for 12:00 (4 Sets)

4 Power Cleans (115/75)

10 Lateral Burpee over Bar

50 DU (100 Singles)

(Note: Times for each round)

RX+

(155/105)

Bar Facing

Mobility

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

03/12/2016

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

Partner Fight Gone Bad

5:00 Burpee Box Jumps (20)

5:00 S20 (45/35)

5:00 Slam Balls

5:00 Row (Cals)

5:00 Goblet Squats (1.5/1)

1:00 Rest between Rounds

One person working***

***May distribute work for each movement as needed ***

**Resting athlete may perform burpees to add to overall reps**

03/11/2016

C2 – CrossFit

Warm-up

(No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

Lap Spider Man Lunges

+

2 Rounds

10 Bow & Bends

10 Banded Good Mornings

10 Band Pull Aparts

10 Band Pass Throughs

10 Twisted Cross (5/side)

+

2-3 Rounds w/ PVC or Trainer Bar

Power Snatch + Overhead Squat + Drop Snatch + Snatch Balance + Tall Snatch

WOD (Workout of the Day)

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

03/10/2016

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 (AMRAP – Reps)

With a running clock….

At 0:00

For time:

20 HRPU

20 hollow Rocks

15 HRPU

15 hollow rocks

10 HRPU

10 hollow rocks

5 HRPU

5 hollow rocks

(RX+ HSPU)

***8:00 Time Cap***

@10:00

Tabata Sit Ups (AMRAP – Reps)

Score lowest round

Metcon (5 Rounds for reps)

@16:00

5 rounds…

2:00 AMRAP

200m run

Max Box Jumps (24/20)

Rest 2:00 between rounds.

Mobility

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

Additional Open-Prep Mobility as needed