03/09/2016

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 2:00 for 8:00 (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 2:00 for 8:00 (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 (AMRAP – Rounds and Reps)

9:00 AMRAP

14 UB Wall Ball (20/14 to 10’/9’)

100 Meter Run

RX+

WB = (30/20 to 10’/9’)

All sets of WB must be UB

Mobility

2:00 Shoulder Smash w/ Barbell Per Side

03/08/2016

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: 8-10 Barbell Z Press

(Add 5-10# from last week)

Min 2: 12-15 Wtd Hollow Rocks

Min 3: 12 TnG DL
(Note: Suggested load 40-50% of 1RM)

Deadlift (4 x 12)

WOD (Workout of the Day)

2016 Whole30 (Challenge WOD #1) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Cals on Rower

10 Thrusters (95/65)

AMRAP – Rounds and Reps
1:00 Rest/Walk

2016 Whole30 (Challenge WOD #2) (AMRAP – Rounds and Reps)

4:00 AMRAP

10 Front Squats (115/75)

10 Hanging Knee Raises

RX+

FS = OHS

HKR = T2B
1:00 Rest/Walk

2016 Whole30 (Challenge WOD #3) (AMRAP – Rounds and Reps)

4:00 AMRAP

30 DU/60 SU

15 Power Cleans (75/55)

RX+

PC = Power Snatch

**Score single unders as 30 reps

Mobility

2:00 Corpse Stretch

03/07/2016

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)

5:00 EMOM

3 Elevator Goblet Squats (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 (3 Rounds for reps)

3 Rounds for Total Reps

:30 AMRAP G20 (95/65)

:30 AMRAP Box Jump/SD (24/20)

:30 AMRAP Russian KBS (1.5/1)

:30 AMRAP Single Unders

:30 AMRAP Burpees to a Plate

Res/Walk 2:30

RX+

G20 = 135/95

Russian KBS = (2/1.5)

Singles = Dubs

Burpees = Over Bar

Mobility

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

03/05/2016

C2 – CrossFit

WOD (Workout of the Day)

Metcon (Time)

Partner WOD:

The “100s”

100 Burpees

100 Box jumps (24/20)

100 T2B

100 Goblet Squats (1.5/1)

100 KBS (1.5/1)

100 WB (20/14)

***May distribute work for each movement as needed but each athlete must perform 50 total per movement***

03/04/2016

C2 – CrossFit

(No Measure)

200m Jog

+

Lap Spider Man Lunges

Lap Frankenstein w/ Toe Touch

Lap Walking Quad

+

Lap Monster Walk Foward/Backward

Lap Monster Walk Left/Right

10 Air Squats w/ :03 Hold (Hip Circle)

+

10 Cobras

10 Scorpions (5/side)

+

3:00 Warm Up Specific to Mobility Issues

5:00 Warm Up Squat Cleans

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games 16.2 Masters 55+ (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Masters 55+ Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Sit Ups

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

03/03/2016

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….

@0:00

10:00 AMRAP

Ladder… Increase by 3 reps each round

3 box jump step downs

3 deadlifts

6 box jump step downs

6 deadlifts…

(DL @ 50% of 1RM)

@14:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Metcon (No Measure)

@20:00

18:00 EMOM

Min 1- 10 wall balls (20/14)

Min 2- 15 kbs (1.5/1)

Min 3- 5 pulls ups (10 ring rows)+ 5 burpees

Mobility

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

Additional Open-Prep Mobility as needed

03/02/2016

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 4:00 for 12:00 (3 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 4:00 for 12:00 (3 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 (Time)

21-15-9

Front Squat (95/65)

Lateral Burpee over Bar

RX+

(135/95)

Bar Facing Burpees

(Note: Bar comes from ground)

Mobility

2:00 Shoulder Smash w/ Barbell Per Side