04/07/2016

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 (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)
@ 35:00

Tabata Plank (No Measure)

Mobility

2:00 Ankle/Calf Mobility (per side)

04/06/2016

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

Every :90 for 12:00 (8 Sets)

High Hang Clean

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

WOD (Workout of the Day)

Metcon (4 Rounds for time)

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

200m Run

5 Power Cleans (95/65)

10 S20 (95/65)

RX+

(135/95)

(Note: Time for each round)

Mobility

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

04/05/2016

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: 5 Strict Press @ 65-70% of 1RM

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

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 5 @ 65-70%)

WOD (Workout of the Day)

“Ms. Fran” (Time)

21-15-9

Thrusters (65/45)

Jumping PU or Ring Pulls

RX+

Thrusters = (95/65)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Mobility

2:00 Couch or Dragon Pose (per leg)

04/04/2016

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 (Weight)

12:00 Alt EMOM

Min 1: 10-12 Hamstring Curls on Med Ball

Min 2: :50m FW (Heavy)

Min 3: 4 Elevator Goblet Squats (1.5/1)

Weightlifting

Front Squat (15:00 Build to Heavy 3-Rep FS)

WOD (Workout of the Day)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
(Note: If no DU follow 100/80/60/40/20 for singles

Mobility

2:00 Front Delt/Pec Smash

04/02/2016

C2 – CrossFit

Conditioning

Pet Rock (Time)

Team WOD:

Slam Ball cannot touch the floor

If the SB touches the floor, 15 Burpee penalty

100 Reps per station – as one partner works, the others holds the pet rock

Air Squats

No Push Up Burpees

Push Press (45#/35#)

Weighted Lunges (45#/25#)

Russian KB Swing (1.5/1)

Wall Balls (20#/14#)

Goblet Squats (1.5/1)

Finish w/ 800m run with WB as a team