05/20/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

2 Lap Jog

2 Lap Skip

2 Lap Lateral Shuffle

+

Lap Side Lunges

Lap Monster Walk w/ Hip Circle

Lap Reverse Lunges

+

10 Single Leg Hip Thrust (per leg)

10 Single Leg DL (Per leg; Light KB or DB)

10 Box Jumps (24/20)

10 Inch Worm + 2 Scap Push Ups

10 Wall Angels

Conditioning

Metcon (6 Rounds for time)

Every 5:00 for 30:00 (6 sets):

20 WB (20/14 to 10’/9′)

25 Russian KBS (1.5/1)

40 DU or 80 Singles

RX+

WB = 30/20

KBS = 2/1.5

Mobility

2:00 Standing Straddle (Use WB for support)

2:00 Couch Stretch (per leg)

2:00 Twisted Cross (per arm)

05/19/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

4 Laps Jogging

4 Laps Lateral Shuffle

+

Lap Walking Quad

Lap Frankensteins w/ Toe Touch

Lap Reverse Gate Openers

+

2 Rounds

10 Lateral Hops over Hurdle

10 Jumping Lunges (5 per side)

50 DU or 100 Singles

C2 Mash

Metcon (AMRAP – Reps)

Partner

With a running clock…

@0:00

Partner

25:00 AMRAP:

100 Box Jumps (24/20)

80 Russian KB Swings (1.5/1)

60 Burpees

40 Wall Balls (20/14)

20 C2B Pull-ups or 25 Ring Pulls/Jumping PU

40 Wall Balls (20/14)

60 Burpees

80 Russian KB Swings (1.5/1)

100 Box Jumps (24/20)

Metcon (No Measure)

@30:00

6:00 Alt. EMOM

Min 1: 15-20 Hollow Rocks (or :30 Hollow Body Hold)

Min 2: 15-20 Super Mans (or :20 Super Man Hold)

Mobility

2:00 Shoulder Smash w/ Barbell (per shoulder)

05/18/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Skipping Knee Pulls

Lap Butt Kickers

Lap Skipping Gate Openers

Lap Broad Jumps

+

2 Rounds

10 Powell Raises (5 per arm/light)

10 DB Ext Rotations (5 per arm/light)

10 Bottoms Up KB Press (5 per arm/light)

Weightlifting

Metcon (AMRAP – Reps)

Every 4:00 for 12:00 (3 Sets of Each Movement)

:60 ME Strict Press (45/35)

:60 Rest

:60 ME Supinated Grip Bent Over Row (45/35)

:60 Rest

Conditioning

Metcon (2 Rounds for reps)

8:00 AMRAP

100m Run

8 Burpees

8 Lunges (per leg)

Rest 4:00

8:00 AMRAP

100m Run

50m Waiters Carry (per arm)(1.5/1)

10 Pull Ups

Mobility

2:00 Partner Hamstring Smash w/ Barbell (per leg)

05/17/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

10 Single Leg Hip Thrust (per leg)

10 Single Leg DL (Per leg; Light KB or DB)

10 Box Jumps (24/20)

10 Scap Push Ups

10 Wall Angels

+

200m Jog

Conditioning

Metcon (6 Rounds for time)

Every 5:00 for 30:00 (6 sets):

Run 400 Meters

20 Russian KBS (heavy)

40 DU or 80 Singles

Mobility

2:00 Standing Straddle (Use WB for support)

2:00 Couch Stretch (per leg)

2:00 Twisted Cross (per arm)

05/16/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

½ Lap Forward + ½ Lap Backwards Monster Walk (w/ Hip Circle)

½ Lap Left + ½ Lap Right Shuffle (w/ Hip Circle)

1 Lap Bear Crawl

1 Lap Spider Man Crawls

5 No Push Up Burpees

5 Squat Jumps

:30 PVC T-Spine Stretch

Conditioning

Metcon (AMRAP – Reps)

1:00 ME Partner Burpees

1:00 ME Partner Sit Ups

1:00 ME Partner Push Ups

(Note: Score total reps achieved in 3:00 by team)

Weightlifting

Metcon (AMRAP – Reps)

4 Rounds for Total Reps

ME set of Back Squats (75/55)

(or :30 time cap)

2:30 Rest

(RX+ 115/75)

(Note: If you rack barbell before the :30 mark set is over)

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

10:00 Partner AMRAP

10 CG Hand Release Push Ups

50m FW (1.5/1)

10 Barbell Curls (45/35)

(Note: Alt. exercises with partner)

Mobility

2:00 Quad Smash w/ Barbell (per leg)

05/14/2016

C2 – CrossFit

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

25:00 AMRAP

20 Box Jump/Step Downs (20″)

200m Run

40 V Ups

200m Run

60 Lunges

200m Run

80 Burpees

200m Run
One partner works, while the other holds a plate OH (25). No plate hold during the run, both athletes must return from run before next station can begin. Partners may partition work and plate hold as they choose

05/13/2016

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: 3-4 DB Hammer Curls

Min 2: 40 Alt. Flutter Kicks

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)

:60 ME Repeat (3:1) Tester (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 Partner Hamstring Smash w/ a Barbell

05/12/2016

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 (Time)

@ 10:00

Partner For Time:

100 Wall Balls (20/14)

90 Sit Ups

70 Box Jumps

60 DU

50 Pull Ups

40 Walking Lunges

30 Push Press (95/65)

20 HRPU

10 Front Squat (95/65)

(Note: 18:00 Time Cap)

(Note: Divide work as needed)
@ 32:00

Tabata Hollow Rocks (AMRAP – Reps)

Score Lowest Round

Mobility

2:00 Ankle/Calf Mobility (per side)

05/11/2016

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

Low-Hang Clean

(Note: Pause just below knees)
10:00 EMOM

Low-Hang Squat Clean

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

WOD (Workout of the Day)

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

8 Power Clean (95/65)

8 Hanging Knee Raises

16 Box Jump/Step Downs (24/20)

100m FW (1.5/1)

RX+

PC = Power Snatch

HKR = T2B

FW = (2/1.5)

Mobility

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

05/10/2016

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 1:1-2 Wtd. Strict Pull Ups

Exercise 2: 1 Strict Press @ 90+% of 1RM

(Goal is to establish HS on Strict Press + Heavy Wtd. Strict PU)

(Note: If no pull ups: 8-10 Supinated Grip BB Row)

Weighted Pull-ups (1RM)

Shoulder Press (1RM)

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 Lat Rollout w. Foam or Rumble Roller (Barbell is RX+)