Month: April 2016

C2 – CrossFit

Conditioning

Metcon (Time)

A. Guys vs. Girls

5 Minutes to Max Sled Laps

5 Minutes to Max Cals on Row

Guys Dampers on 1

Ladies Dampers on 10

3 Rowers @ 1 x – No more than 20 pulls per person

B. Team WOD

Buy In:

100 Step Up/Step Downs

10-8-6-4-2

Goblet Squat (1.5/1)

V Ups

Buy Out:

Run 800m

**Only one partner working at a time on the run.** **Partner 1 will complete 10 reps of both movements then partner 2 will do 10 reps of both movements. They will continue this until they finish
Athletes may divide work as they see fit.

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Broad Jump

Lap Reverse Gate Openers

+

Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Lateral Shuffle

Two In/Two Out Lateral

+

10 DB Lateral Raises

10 DB “Y” Raises (Thumbs Up)

10 DB Front Half Raises

Accessory Work

Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))

12-15 Barbell Hip Thrusts

(Note: Try to add weight from last week)

Weightlifting

Metcon (Weight)

15:00 EMOM

Min 1: 6-8 DB Hammer Curls

Min 2: 20 Hollow Rocks

Min 3: 10 Front Rack Walking Lunges (5 per leg)

(Note: Add weight to curls and FRWL from last week)

Front Rack Lunge

DB Hammer Curls

WOD (Workout of the Day)

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
RX+

Heavy Karen (Time)

150 Wall-Ball Shots

(30/20)

Mobility

2:00 Hamstring Smash Lax Ball w/ KB (per leg)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

+

10 Banded Face Pulls

10 Scap Push Ups

10 Scorpions (per side)

10 DB/KB Z Press (Light)

10 Wall Angels

C2 Mash

Handstand Push-ups

At 0:00

Scaled: 8:00 Coach Led Skill Work on HSPU

RX = 5:00 EMOM 8-10 HSPU

RX+ = 5:00 EMOM 6-10 Strict HSPU

Metcon (Time)

@ 10:00

Partner For Time:

500m Row

50 DU (100 Singles)

40 Sit Ups

30 Squat Cleans (95/65)

500m Row

50 HRPU

40 Russian KBS (1.5/1)

30 Box Jumps (24/20)

500m Row

50 Burpees

40 Pull Ups

30 Goblet Squats (1.5/1)

500m Row

50 DU (100 Singles)

40 Sit Ups

30 Squat Cleans (95/65)

(Note: Split work as needed)

(20:00 Time Cap)

Metcon (No Measure)

@ 32:00

Tabata Front Leaning Rest

RX+

(On Rings or Feet Elevated)

Mobility

2:00 Ankle/Calf Mobility (per side)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

100m Skip

50m Backwards

+

Lap Walking Quad

Lap Spider Man Lunges

+

10 Band Pull Aparts

10 Band Pass Throughs

10 Banded Good Mornings

10 Band Int Rotations

10 Band External Rotations

10 Bottoms Up KB Press

Weightlifting

5:00 Tech Work

Hang Clean (10:00 EMOM)

Mid-Hang Clean

(Note: Add weight each set; Goal is to build to HS over 10 sets)

WOD (Workout of the Day)

Metcon (5 Rounds for time)

Every 3:00 for 15:00 (5 Sets)

200m Sprint

UB Complex (6 Power Cleans + 4 Push Jerks + 2 Thrusters) (115/75)

(Note: Time for each round)

Mobility

2:00 VMO Smash w/ Lax Ball (Per Leg)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

Lap SA OH KB/DB Carry

+

10 Banded Face Pulls

10 Scap Push Ups

10 Hawaiian Squats

10 Unsupported L-Sit KB Press (Light)

10 Wall Angels

Weightlifting

Metcon (No Measure)

Every :90 for 15:00 Alt Sets (5 Sets of each)

Exercise 1: 8-10 Wtd. Strict Pull Ups

Exercise 2: 3-4 Strict Press @ 80-85% of 1RM

(Note: If no pull ups: 8-10 Banded Pull Downs)

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 4 @ 80-85%)

WOD (Workout of the Day)

Metcon (3 Rounds for reps)

3 Rounds for Reps

:60 AMRAP – OH Walking Lunges (45/25)

Rest :30

:60 AMRAP – Burpee Box Jumps (24/20)

Rest :30

:60 AMRAP – Row (Cals)

Rest :30
**Score total lunges/total burpee bj/total cals

Mobility

2:00 Couch or Dragon Pose (per leg)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Switch Kicks

+

10 Squats w/ Hip Circle

10 Scorpions (5/side)

10 Dive Bombers

Conditioning

Metcon (No Measure)

4:00 EMOM

10 Russian KBS (1.5/1)

10 Box Jumps (24/20)

Weightlifting

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

3 Front Squats

Set 1-2: @ 80% or 3RM Max

Set 3-4: @ 85%

Set 5: @ 90+%

(Note: Wear hip circle for all sets under 85%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

6 Push Press (95/65)

7 Front Squats (95/65)

8 DL (95/65)

200m Run

:60 Rest

RX+

(135/95)
(Note: Bar comes from ground)

Mobility

2:00 Front Delt/Pec Smash

C2 – CrossFit

Conditioning

Metcon (Time)

Partner WOD:

200m Run or 250m Row

50 Slam Balls (30/20)

400m Run or 500m Row

50 Burpees

600m Run or 750m Row

50 Air Squats

800m Run 1K Row

50 Air Squats

600m Run or 750m Row

50 Burpees

400m Run or 500m Row

50 Slam Balls (30/20)

200m Run or 250m Row
Athletes may divide work as they see fit.

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Broad Jump

Lap Reverse Gate Openers

+

Ladder Drills:

Single Leg in Box

Double Leg in Box

“Icky” Shuffle

Lateral Shuffle

Two In/Two Out Lateral

+

10 DB Lateral Raises

10 DB “Y” Raises (Thumbs Up)

10 DB Front Half Raises

Accessory Work

Barbell Hip Thrusts (Every 2:00 for 6:00 (3 Sets))

12-15 Barbell Hip Thrusts

(Note: Try to add weight from last week)

Weightlifting

Metcon (No Measure)

15:00 EMOM

Min 1: 8-10 DB Hammer Curls

Min 2: 15 Straight Body Crunches

Min 3: 10 Front Rack Walking Lunges (5 per leg)

(Note: Add weight to curls and FRWL from last week)

Front Rack Lunge

DB Hammer Curls

WOD (Workout of the Day)

Metcon (4 Rounds for reps)

Every 4:00 for 16:00 (4 Rounds)


:30 AMRAP Power Clean (75% of 1RM)


:30 AMRAP Lateral Hop Over Hurdles


:30 AMRAP Russian KBS (1.5/1)

:30 AMRAP Ring Pulls/Jumping Pull Ups

2:00 Rest/Walk

RX+

PC = Power Snatch

Lateral Hop = Lateral Box Jump Overs

KBS = Alt. KB Snatch

RP = Bar MU (CTB if no Bar MU)
Score all total reps for all 4 movements

***Every 5 CTB = 1 Rep

Mobility

2:00 Hamstring Smash Lax Ball w/ KB (per leg)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

+

10 Banded Face Pulls

10 Scap Push Ups

10 Scorpions (per side)

10 DB/KB Z Press (Light)

10 Wall Angels

C2 Mash

Handstand Push-ups

At 0:00

Scaled: 8:00 Coach Led Skill Work on HSPU

RX = 5:00 EMOM 8-10 HSPU

RX+ = 5:00 EMOM 6-10 Strict HSPU

Metcon (No Measure)

@10:00

21:00 Alt EMOM

Min 1: 20 DU (40 Singles) + 6 T2B (10 Hanging Knee Raises)

Min 2: 10 Push Press (95/65)

Min 3: 8 Burpee Box Jumps (24/20)

Metcon (Time)

@ 31:00

3 RFT

20 DU (40 Singles)

6 T2B (10 Hanging Knee Raises)

10 Push Press (95/65)

8 Burpee Box Jumps

Mobility

2:00 Ankle/Calf Mobility (per side)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

100m Skip

50m Backwards

+

Lap Walking Quad

Lap Spider Man Lunges

+

10 Band Pull Aparts

10 Band Pass Throughs

10 Banded Good Mornings

10 Band Int Rotations

10 Band External Rotations

10 Bottoms Up KB Press

Weightlifting

5:00 Tech Work

Hang Clean (Every :90 for 12:00 (8 Sets))

Mid-Hang Clean

(Note: Add weight each set; Goal is to build to HS over 8 sets)

WOD (Workout of the Day)

Metcon (Time)

9-6-3-6-9

Squat Clean (115/75)

Lateral Burpee Over Bar

RX+

Squat Clean = OHS

Lateral = Bar Facing

Mobility

2:00 VMO Smash w/ Lax Ball (Per Leg)