06/08/2016

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)

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

(Note: Use empty bar on all 4 sets)

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

Clean

(Note: All sets 75-80+%)

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

Clean

(Note: All sets 75-80+%)

Conditioning

Metcon (6 Rounds for time)

Every 2:00 for 12:00 (6 sets)

10 HRPU

10 UB Front Squats (95/65)

**Bar comes from the ground

(Note: Time for each round)

RX+

HRPU = HSPU

FS = OHS (95/65)

Mobility

2:00 Couch or Pigeon (per leg)

06/07/2016

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)

:30 Teres Major/Lat Smash w/ Lax Ball

CNS Primer

Metcon (No Measure)

5:00 EMOM

10 Tuck Ups + 10 HRPU

RX+

8 T2B + 8 HSPU

Weightlifting

Metcon (No Measure)

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

Exercise 1: 6 Push Press

Exercise 2: 6 Supinated Grip Bent Over Rows

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

Push Press (3 x 6)

Supinated Grip Bent Over Row (3 x 6)

Conditioning

Metcon (5 Rounds for calories)

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

:45 AMRAP

7 Burpees AFAP

Max Cals on AD or Rower in remaining time

2:15 Rest/Walk

RX+ = AB

Mobility

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

06/06/2016

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

Scapular Robustness

Metcon (Weight)

Every 2:00 for 6:00

(3 Rounds for Quality)

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

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 (@ 75-80% 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 @ 75-80%)

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

Conditioning

Annie on the Run (Time)

50 Sit Ups

50 DU

400m Run

40 Sit Ups

40 DU

400m Run

30 Sit Ups

30 DU

400m Run

20 Sit Ups

20 DU

400m Run

10 Sit Ups

10 DU

400m Run
Singles 3:1

Mobility

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

06/04/2016

C2 – CrossFit

Conditioning

Alex (Time)

4 Person Team WOD

5000m Row (Must switch every 250m)

200 PU/300 Jumping or Rings Pulls (Must Switch every 10 reps)

200 Hand Release Push Ups (Must switch every 10 reps)

200 Box Jumps (24/20) (Must switch every 10 reps)

200 Hanging Knee Raises ((Must switch every 10 reps)

***Only one person working at a time

***Extra credit: Athletes not working may complete burpees to a plate; Every burpee completed will take :01 off teams total time

06/03/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

10:00 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) )

10-12 Close Grip Floor Press (Note: Add weight from last week)

Weightlifting

Metcon (No Measure)

Every 2:00 fo 10:00 (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 @ 65% + 20 Piston Push Downs/10 Ring Dips

Set 4: 8 @ 70% + 20 Piston Push Downs/10 Ring Dips

Set 5: 6 @ 75% + 20 Piston Push Downs/10 Ring Dips

Deadlift (Descending Ladder)

**Just note last load used

Conditioning

Metcon (3 Rounds for reps)

3 Rounds for Reps

:60 AMRAP DL (135/95)

Rest :30

:60 AMRAP HRPU

Rest :30

:60 AMRAP Row (Cals)

Rest :30

RX+

DL = (225/155)

HRPU = HSPU

Row = AB

Mobility

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

06/02/2016

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 – Rounds and Reps)

@ 12:00

6:00 AMRAP

10 Hang Power Cleans (95/65)

20 Box Jumps (24/20)

Metcon (AMRAP – Rounds and Reps)

@ 20:00

5:00 AMRAP

10 Squat Cleans (95/65)

20 DU (40 Singles)

Metcon (AMRAP – Rounds and Reps)

@ 27:00

4:00 AMRAP

10 Thrusters (95/65)

20 Squat Jumps

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)