06/20/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1 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

:60 FLR (Feet Elevated)

:30 Rest

Weightlifting

Metcon (No Measure)

Back Squat & Single Leg KB DL

Every :90 for 15:00 (5 Alt Sets of Each)

Exercise 1: 5 Back Squats (+5-15# from last week)

Exercise 2: 6-8 Single Leg KB/DB DL (per leg)
(Note: Add weight to SL KB DL if possible)

Back Squat (5 x 5)

(Note: Add 5-15# from last week)

Single Leg DL w/ KB (5 x 6-8 (Per Leg))

Conditioning

Metcon (8 Rounds for time)

Every 2:00 for 16:00 (8 Sets)

100m Run

25 DU/50 Singles

(Note: Times for each round)

RX+

200m Run

25 DU/50 Singles

Mobility

2:00 Calf Smash (per leg)

06/18/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

4 Person Teams

20:00 min AMRAP

250M Row or .2 Mile on AB

Strict Press (45/35)

Goblet Squat (1.5/1)

Double Unders (Single 3:1 Doubles)

(Note: Rotate when teammate finishes the row)

06/17/2016

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 (Every 2:00 for 6:00 (3 Sets) )

5-8 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 @ 55% + 20 Piston Push Downs/10 Ring Dips

Set 2: 10 @ 65% + 20 Piston Push Downs/10 Ring Dips

Set 3: 8 @ 75% + 20 Piston Push Downs/10 Ring Dips

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

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

Deadlift (Descending Ladder)

**Just note last load used

Conditioning

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

1 UB Bear Complex (95/65)

+

2 Rounds of “Cindy”

(Note: Athlete will complete entire Bear Complex before completing 2 Rounds of 5 Pull Ups, 10 Push Ups and 15 Air Squats)

RX+

Bear Complex = 135/95

Cindy = CTB/HSPU/Front Squats @ 135/95)

Mobility

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

06/16/2016

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 (Time)

@ 12:00

4 RFT

200m Run

10 Tuck Jumps

(Note: Time Cap 6:00

Metcon (Time)

@ 20:00

10-1

Sit Ups

Supermans

(Note: Time Cap 6:00)

Metcon (Time)

@ 28:00

21-15-9

Jumping Lunges

HRPU

(Note: Time Cap 6:00)

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)

06/15/2016

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

4:00 EMOM

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

(Note: Use empty bar on all 4 sets)

Metcon (No Measure)

Immediately into every :90 for 9:00 (6 Sets)

Clean

(Note: All sets 80-85+%)

Clean (Every :90 for 9:00 (6 Sets))

Clean

(Note: All sets 80-85+%)

Conditioning

Metcon (AMRAP – Rounds and Reps)

3:00 AMRAP

6 Power Cleans (95/65)

6 WB (20/14 to 10’/9’)

3:00 Rest

Metcon (AMRAP – Rounds and Reps)

2:00 AMRAP

4 WB (20/14 to 10’/9’)

4 Burpees to a Plate

2:00 Rest

Metcon (AMRAP – Rounds and Reps)

1:00 AMRAP

2 Burpees to a Plate

2 Power Cleans (95/65)

RX+

Burpees Box Jumps

WB = (30/20 to 10’)

Power Snatch (95/65)

Mobility

2:00 Couch or Pigeon (per leg)

06/14/2016

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

CNS Primer

Metcon (Weight)

6:00 Alt. EMOM

Min 1: 5 Strict Pull Ups (10 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: 4 Push Press

Exercise 2: 4 Supinated Grip Bent Over Rows

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

Push Press (3 x 4)

Supinated Grip Bent Over Row (3 x 4)

Conditioning

Metcon (15 Rounds for time)

15:00 EMOM

50m Sprint

5 DL (135/95)

(Note: Time for each round)

RX+

100m Sprint

3 DL (225/155)

(Note: Time for each round)

Mobility

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

06/13/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1 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 Wtd. Plank

:30 Rest

:30 Wtd Superman

:30 Rest

Weightlifting

Metcon (No Measure)

Back Squat & Single Leg KB DL

Every :90 for 15:00 (5 Alt Sets of Each)

Exercise 1: 5 Back Squats (@ 80-85% of 1 RM)

Exercise 2: 6-8 Single Leg KB/DB DL (per leg)
(Note: Add weight to SL KB DL if possible)

Back Squat (5 x 5 @ 80-85%)

Single Leg DL w/ KB (5 x 6-8 (Per Leg))

Conditioning

Metcon (4 Rounds for calories)

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

:60 AMRAP

8 Russian KBS (1.5/1)

5 Burpees AFAP

Max Cals on AD or Rower in remaining time

3:00 Rest/Walk

RX+ = AB

Mobility

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

06/11/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

3 Rounds

1:00 On/1:00 Off

DU

WB (20/14 to 10’/9’)

Slam Balls

Burpee Box Jumps

Jumping Lunges

Partner A will complete 1:00 at assigned station while Partner B rests. Then Partner B will complete 1:00 at same station while Partner B rests.

TOTAL SCORE = total reps person A + person B

(Note: Score Singles 3:1 to Doubles)

06/10/2016

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 (Every 2:00 for 6:00 (3 Sets) )

8-10 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 @ 50% + 20 Piston Push Downs/10 Ring Dips

Set 2: 10 @ 60% + 20 Piston Push Downs/10 Ring Dips

Set 3: 10 @ 70% + 20 Piston Push Downs/10 Ring Dips

Set 4: 8 @ 75% + 20 Piston Push Downs/10 Ring Dips

Set 5: 6 @ 80% + 20 Piston Push Downs/10 Ring Dips

Deadlift (Descending Ladder)

**Just note last load used

Conditioning

Metcon (4 Rounds for reps)

4 Rounds For Reps

:40 ME Burpees to a Plate

:20 Rest

:40 ME WB (20/15 to 10’/9)

:20 Rest

:40 ME Power Cleans (135/95)

:20 Rest

RX+

Burpees Box Jumps

WB = (30/20 to 10’)

Power Snatch (105/75)

Mobility

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

06/09/2016

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 (Time)

@ 12:00

For Time

Partner:

100 KBS (1.5/1)

90 K2E

80 Air Squats

70 HRPU

70 Pull Ups

80 Alt. Lunges

90 Sit Ups

100 KBS (1.5/1)

(Note: 18:00 Time Cap)

Metcon (No Measure)

@ 32:00

Tabata Feet Elevated Plank

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)