June 2016 - CrossFit Cornelius

07/01/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

5:00 Alt EMOM

Min 1: :20 Pec Smash w/ Lax Ball (per pec)

Min 2: :30 Wrist Stretch

Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)

Min 4: 10 Shoulder Reach Throughs (5 per arm)

Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs

Weightlifting

Close Grip Floor Press

10:00 EMOM Est. 2 Rep Max Floor Press (Note: Add weight each set if possible)

Weightlifting

Metcon (No Measure)

Every :30 for 5:00 (10 Sets)

1 Banded DL

(135/95)

Then….

10:00 to Est HS Deadlit

Deadlift (10:00 to Est. HS)

Conditioning

9:00 Gauntlet (AMRAP – Reps)

9:00 AMRAP

3 Burpees to a Plate

3 Wall Balls (20/14 to 10’/9’)

3 Power Cleans (95/65)

6,6,6

9,9,9

12,12,12….

Continue up ladder until 9:00 mark

RX+

Burpees Box Jumps

WB = (30/20 to 10’)

Power Snatch (95/65)
***Compare to 5/27

Mobility

2:00 Hamstring Floss w/ Lax Ball (Kettlebell)

06/30/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

Skipping High Knees

Gate Openers

Skipping Gate Openers

Butt Kickers

Side Lunges

Leg Swings Lateral (10 per leg)

Leg Swings Forward/Backward (10 per leg)

Walking Quad

+

2 Rounds

10 Tempo Squats w/ Hip Circle @ 3211

10 Bird Dogs (per side)

C2 Mash

Metcon (AMRAP – Reps)

With a running clock…

At 0:00

Scaled: 8:00 Coach Led Skill Work on Pull Ups (Kipping)

RX = 5:00 EMOM 8-10 Kipping

RX+ = 5:00 EMOM 6-10 Strict Pull Ups

(If hit 10 easily add weight)

Metcon (AMRAP – Reps)

@ 12:00

“Tabata Overload”

Thrusters (45/35)

Pull Ups

Thrusters (45/35)

HRPU

Thrusters (45/35)
(Note: Score will be total reps accumulated)

(Note: Complete entire Tabata of one movement before moving on to the next)

Mobility

2:00 Wall Squat Therapy (Athletes supinated with glutes as close to the wall as possible and feet as low on wall as possible)

06/29/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1 Round

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

½ Lap Left Shuffle + 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

Weightlifting

4:00 Clean Technique Work

Metcon (No Measure)

4:00 EMOM

Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees

(Note: Use empty bar on all 4 sets)

Immediatelty into 12:00 EMOM

Clean

(Note: Build in load over sets to HS)

Clean (12:00 EMOM Est. HS)

Conditioning

AnLP1 Tester (May 2016) (Calories)

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

:20 ME AD or Rower (For Cals)

RX+ = AB
***Compare to 5/25

Mobility

2:00 Couch or Pigeon (per leg)

06/28/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Skipping Knee Pulls

Lap Butt Kickers

Lap Skipping Gate Openers

Lap Broad Jumps

+

1 Round

10 Powell Raises (5 per arm/light)

10 DB Ext Rotations (5 per arm/light)

10 Bottoms Up KB Press (5 per arm/light) :30 Teres Major/Lat Smash w/ Lax Ball

Scapular Robustness

Metcon (Weight)

6:00 Alt. EMOM

Min 1: 7-10 Strict Pull Ups (14 Jumping PU or Ring Pulls)

Min 2: 5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)

Weightlifting

Metcon (No Measure)

10:00 Alt EMOM (5 Sets of Each)

Minute 1: 2 Push Press

Minute2: 2 Supinated Grip Bent Over Rows
(Note: Goal is to establish a 2-rep max for both PP and SGBOR)

Push Press (2-Rep Max)

Supinated Grip Bent Over Row (2 Rep Max)

Conditioning

Ms. Diane (Time)

21-15-9

DL (135/95)

HRPU

RX+

21-15-9

DL (225/155)

HRPU

or

DL (135/95)

HSPU
**Compare to 5/24

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
**Compare to 5/24

Mobility

2:00 Rear Delt Smash w/ Lax Ball (per side)

06/27/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

10 Squats W/ Hip Circle (:03 Pause at bottom of squat)

10 Clam Shells (w/ Hip Circle; per side)

10 Reverse Lunges (w/ Hip Circle; Per side)

10 Scap Pull Ups

10 Lateral Lunges (per side/loaded if possible)

:30 Hand Stand Hold or Plank Hold

Core Training

Metcon (No Measure)

3 Rounds

:30 Right Bridge

:30 Left Bridge

:30 Front Bridge

:30 Rest

Weightlifting

Back Squat (Build to HS)

Back Squat

Every 2:00 for 14:00 (7 Sets)

Back Squat

Set 1: 5 reps @ 70-75%

Set 2: 3 reps @ 75-80%

Set 3 : 2 rep @ 80-85%

Set 4: 1 rep @ 85-90%

Set 5: 1 rep @ 90-95%

Set 6: 1 rep @ 95-100%

Set 7: 1 rep @ 100+%

Conditioning

Mobility

2:00 Standing Stradle (Use a Wall Ball if needed)

1-Mile Run (Time)

Max Effort 1-Mile Run
**Compare to 5/23

06/25/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

3 Person Team WOD

20:00 AMRAP

(1 Person working)

Deadlift

Hang Clean

Front Squat

Thruster

Back Squat

(45/35)

100m SB Carry

(Note: 1 athlete working on complex; 1 athlete running; 1 resting….when athlete running comes back they rest, resting athlete will move to complex and athlete on complex must complete full round of that complex before heading to run)

(Note: Must hold onto bar for entire complex; 15 burpee penalty for entire team if someone drops the bar during complex)

06/24/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Close Grip Floor Press (Every 2:00 for 6:00 (3 Sets) )

3-5 Close Grip Floor Press

(Note: Add weight from last week)

Weightlifting

Metcon (No Measure)

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

Deadlifts

Set 1: 10 @ 65% 20 Piston Push Downs/10 Ring Dips

Set 2: 8 @ 75% 20 Piston Push Downs/10 Ring Dips

Set 3: 6 @ 80% 20 Piston Push Downs/10 Ring Dips

Set 4: 4 @ 85% 20 Piston Push Downs/10 Ring Dips

Set 5: 2 @ 90-95% 20 Piston Push Downs/10 Ring Dips

Deadlift (Descending Ladder)

**Just note last load used

Conditioning

Metcon (3 Rounds for calories)

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

:90 AMRAP

10 Russian KBS (1.5/1)

5 Burpee BJ (24/20)

Max Cals on AD or Rower in remaining time

4:30 Rest/Walk

RX+ = AB

Mobility

2:00 Hamstring Floss w/ Lax Ball (Kettlebell)

06/23/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

C2 Mash

Metcon (AMRAP – Reps)

With a running clock…

At 0:00

Scaled: 8:00 Coach Led Skill Work on Pull Ups (Kipping)

RX = 5:00 EMOM 8-10 Kipping

RX+ = 5:00 EMOM 6-10 Strict Pull Ups

(If hit 10 easily add weight)

Metcon (AMRAP – Rounds and Reps)

@ 12:00

20:00 AMRAP

Partner WOD

20 Push Press (95/65)

20 Burpee Pull Ups

(35 Burpee Jumping PU)

20 Power Cleans (95/65)

(Note: Separate workload as teams see fit)

Mobility

2:00 Wall Squat Therapy (Athletes supinated with glutes as close to the wall as possible and feet as low on wall as possible)

06/22/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

4:00 Clean Technique Work

4:00 EMOM

Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees

(Note: Use empty bar on all 4 sets)

Clean (Every 2:00 for 10:00 (5 Sets))

Clean Pull + Clean

(Note: All sets 85-90+%)

Conditioning

Metcon (3 Rounds for reps)

Every 2:00 for 12:00 Alt Sets (2 Sets of Each

:60 AMRAP DL (135/95)

:60 Rest

:60 AMRAP HRPU

:60 Rest

:60 AMRAP Row (Cals)

:60 Rest

RX+

DL = (225/155)

HRPU = HSPU

Row = AB
(Note: Score total DL, total push ups and total cals separately)

Mobility

2:00 Couch or Pigeon (per leg)

06/21/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

CNS Primer

Metcon (Weight)

6:00 Alt. EMOM

Min 1: 5-7 Strict Pull Ups (12 Jumping PU or Ring Pulls)

Min 2: 5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)

Weightlifting

Metcon (No Measure)

Every :90 for 9:00 (3 Sets of Each)

Exercise 1: 3 Push Press

Exercise 2: 3 Supinated Grip Bent Over Rows

(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)