04/19/2016

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 @ 75-80% of 1RM

(Note: If no pull ups: 8-10 DB Pullovers)

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 4 @ 75-80%)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 HRPU

5 WB (20/14)

7 Russian KBS (1.5/1)

RX+

HRPU = HSPU WB = (30/20)

Russian = American

Mobility

2:00 Couch or Dragon Pose (per leg)

04/18/2016

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 (AMRAP – Reps)

5:00 Partner AMRAP

100m Sprint

10 Slam Balls (30/20)

RX+

SB = 3 Bar MU

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 (5 Rounds for time)

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

200m Run

25 DU/50 Singles

20 Sit Ups

(Note: Times for each round)

Mobility

2:00 Front Delt/Pec Smash

04/16/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

25:00 Partner AMRAP:

200m Run w/ Teams Equipment

100 KBS (1.5/1)

100 WB (20/14)

100 Walking Lunges
Athletes may divide work as they see fit.

***Only 1 KB and 1 WB per team

04/15/2016

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: 10-12 DB Hammer Curls

Min 2: 8-10 Strict Hanging Knee Raises or 6-8 Strict T2B

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 (AMRAP – Rounds and Reps)

5:00 AMRAP

RX

5 Hanging Knee Raises

25 Singles

RX+


5 Toes to Bar


10 Double Unders
Rest/Walk 3:00

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP


10 Lunges
 (per leg)

150m Row
Rest/Walk 3:00

Metcon (AMRAP – Rounds and Reps)

RX

200m Run

10 HRPU

RX+

5 Cal (AB) or 8 Cals on AD

10 HRPU = 5 HSPU

Mobility

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

04/14/2016

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 (AMRAP – Rounds and Reps)

@ 10:00

25:00 AMRAP

2-Person Teams

400m Run

50 Box Jump/Step Downs (24/20)

30 Power Cleans (95/65)

40 Slam Balls (30/20)

30 Hang Power Cleans (95/65)

30 Russian KBS (1.5/1)

30 Squat Cleans (95/65)

(Note: Divide work load as needed)

Mobility

2:00 Ankle/Calf Mobility (per side)

04/13/2016

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

High-Hang Clean (10:00 EMOM)

High Hang Squat Clean

(Note: Build in load over 10 sets to HS for the day)

WOD (Workout of the Day)

Metcon (4 Rounds for time)

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

400m Run

15 Thrusters (105/75)

(Note: Times for each round)

Mobility

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

04/12/2016

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: 4-5 Strict Press @ 70-75% of 1RM

(Note: If no pull ups: 8-10 Supinated Grip Bent Over Rows)

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 5 @ 70-75%)

WOD (Workout of the Day)

Metcon (Time)

15-12-9-6-3

DL (135/95)

Box Jumps (24/20)

Ring Pulls or Jumping Pull Up

RX+

DL = (225/155)

BJ = (30/24)

Pull Ups

Mobility

2:00 Couch or Dragon Pose (per leg)

04/11/2016

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

8 HRPU

20 DU/40 Singles

Weightlifting

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

3 Front Squats

Set 1-2: @ 75% of 3RM Max

Set 3-4: @ 80%

Set 5: @ 85%

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

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

12:00 AMRAP

3 C&J (115/75)

3 Wall Balls (20/14 to 10’/9’)

3 Burpees to a Plate

6 C&J

6 Wall Balls

6 Burpees to a Plate

9 C&J

9 Wall Balls

9 Burpees to a Plate

………..

Continue adding 3 reps until 12:00 mark

RX+

PC = Power Snatch

WB = (30/20)

Burpees = Lateral over Bar

Mobility

2:00 Front Delt/Pec Smash

04/09/2016

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

25:00 Partner AMRAP:

200m Run w/ Teams Equipment

100 KBS (1.5/1)

100 WB (20/14)

100 Walking Lunges

04/08/2016

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

Weightlifting

Metcon (No Measure)

15:00 EMOM

Min 1: 12-15 DB Hammer Curls

Min 2: 12-15 Tuck Ups

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

Front Rack Lunge

DB Hammer Curls

WOD (Workout of the Day)

Metcon (Calories)

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

:60 Max Cals on Rower

RX+

:60 Max Cals on AB

(Note: Score will be lowest rounds of cals)

Mobility

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