05/09/2016

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)

5:00 EMOM

5 Burpees

10 Wall Balls

Weightlifting

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

3 Front Squats

Set 1: @ 80% or 3RM Max

Set 2: @ 85%

Set 3: @ 90%

Set 4: @ 95+%

Set 5: @ 100+%

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 Calf Smash w/ Lax Ball

05/07/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

4 Person Teams

5:00 Per Station

Station 1: Burpees

Station 2: ME Sled Push Laps (185# on Sleds)

Station 3: Step Up/Step Downs (24/20)

Station 4: Slam Balls (30/20)

Station 5: ME Cals on Rower (2 Rowers Per Team)

(Must Switch after every 10 cals)

***3 People Working @ 1 Time (Except rowers only 2)

***Resting athlete must be in plank position.

***Each lap = 10 reps
Athletes may divide work as they see fit.

05/06/2016

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 (Weight)

15:00 EMOM

Min 1: 4-5 DB Hammer Curls

Min 2: 15 V-Ups

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 (10 Rounds for time)

Every :90 for 15:00 (10 sets):

12 Russian KBS (1.5/1)

12 Hand Release Push-Ups

(Note: Times for each round)

RX+

12 Russian = 8 American

12 HRPU = 8 HSPU

Mobility

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

05/05/2016

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

30:00 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)

Mobility

2:00 Ankle/Calf Mobility (per side)

05/04/2016

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

(Note: Pause just below knees)
Low-Hang Clean

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

WOD (Workout of the Day)

Metcon (6 Rounds for calories)

Every 3:00 for 18:00 (6 Sets)

:45 ME Row for Cals

RX+

:45 ME AB for Cals

(Note: Cals achieved each round)

Mobility

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

05/03/2016

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: 2-3 Strict Press @ 85-90+% of 1RM

(Note: If no pull ups: 8-10 SA KB/DB Row)

Weighted Pull-ups (5 x 8-10)

Shoulder Press (5 x 3 @ 85-90+%)

WOD (Workout of the Day)

Metcon (AMRAP – Reps)

15:00 EMOM

4-6 Thrusters (75/55)

4-6 Jumping PU or Ring Pulls

RX+

Thrusters (115/75)

Pull Ups
**Score will be total reps completed

Mobility

2:00 Couch or Dragon Pose (per leg)

05/02/2016

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 – Rounds and Reps)

5:00 Partner AMRAP

20 DU/40 Singles

10 Sit Ups

Weightlifting

Front Squat (Every 3:00 for 12:00 (4 Sets))

Every 3:00 for 12:00 (4 Sets)

3 Front Squats

Set 1-2: @ 85% or 3RM Max

Set 3: @ 90%

Set 4: @ 95+%

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

WOD (Workout of the Day)

Metcon (Time)

3 RFT

10 Front Squats (115/75)

15 Sit Ups

60 Singles or 30 DU

RX+

FS = OHS

SU = T2B

Mobility

2:00 Front Delt/Pec Smash