Month: July 2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Butt Kickers

Lap Lateral Shuffles

Lap Skipping High Knees

+

Hip Circle Drills:

10 Tempo Squats @ 3211

10 Clam Shells (5 Per Side)

Then…

10 Birddogs @ 2222 (5 per side)

10 Cook Hip Lifts (5 per side)

10 Scap Push Ups @2222

Accessory Work

Metcon (AMRAP – Reps)

6:00 Alt EMOM

Min 1: 50m Double Arm OH KB/DB Carry

Min 2: 12-15 Hanging Knee Raises

Min 3: :30 ME Front Rack Reverse Walking Lunges (95/65)

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Set 1: 10 Reps @ 45-50% (+5% from week 1-3)

Set 2: 10 Reps @ 50-55 (+5% from week 1-3)

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Metcon (4 Rounds for reps)

Every 5:00 for 20:00 (4 Sets)

:90 AMRAP

25 WB (20/14)

Max DU in balance of time

3:30 Rest/Walk

RX+

WB= (30/20)

(Note: Score Singles 1:3)

Mobility

3:00 Frog Stretch

C2 – CrossFit

Conditioning

FLYHIGH22: Amanda Strous Memorial WOD (AMRAP – Rounds and Reps)

Partner WOD:

13:00 AMRAP

22 Calorie Row (or AB)

22 Power Cleans (95/65)

22 Wall Balls (20/14)

22 Toes to Bar
One partner working at a time,

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

6:00 Alt EMOM

Min 1: :60 Russian Baby Maker

Min 2: 15 Cat/Cows

Min 3: 20 Banded Face Pulls

Accessory Work

“Arms Race” (Weight)

3:00 EMOM

4-5 Barbell Curls @2116

Immediately into…

3:00 EMOM

4-5 Barbell Skull Crushers @2116

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Set 1: 10 Reps @ 45-50%

Set 2: 10 Reps @ 50-55%

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Metcon (AMRAP – Reps)

10:00 EMOM

8 Hang Squat Cleans (75/55)

Max Singles in Remaining Time

(Note: Score will be total DU achieved)

RX+

DU

Mobility

3:00 Couch Stretch w/ Wall Ball (per leg)

(Note: :60 Int Rotate Hip/:60 Neutral Hip/:60 Ext Rotate Hip)

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

:30 Hand Stand Hold or Plank Hold

C2 Mash

Metcon (No Measure)

With a running clock

@ 0:00

Kipping Practice

9:00 Alt EMOM

Min 1: :30 Hollow Rocks

Min 2: :30 Super Man

Min 3: 5-10 Bar Taps (Aggressive Kips w/out pull)
(Note: If kip is efficient perform 5-10 bar taps for sets 1/2 and then 5-10 kipping pull ups or CTB for set 3)

Metcon (Time)

@ 15:00

5 RFT

21 Squats

15 HRPU

9 Pull Ups (12 Ring Pulls/18 Jumping PU)

(Note: 10:00 Time Cap)
(Note: Divide work as needed)

Metcon (AMRAP – Reps)

@ 27:00

6:00 AMRAP

1..2..3..4..5..6..7..8…..

TnG DL (115/75)

Box Jumps
(Note: Alt each round)

Mobility

2:00 Russian Baby Maker

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle

1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle

+

1 Round

10 Powell Raises (per arm)

10 DB Ext Rotations (per arm)

10 Bottoms Up KB Press

+

2 Rounds

Super Friend Front Rack Drill

(5 Deeps Breaths while friend assists front rack position)

Weightlifting

Tech Work

Then….

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

Power Clean + Clean + Front Squat + S20 1.1.1

(Note: Rest :10 between complexes)

(Note: Suggested load 70-80% complex max)

Power Clean + Clean + Front Squat + S20

Clean + Front Squat + S20

Conditioning

Metcon (Time)

3 RFT

400m Sprint

50 DU (150 Singles)

21 Russian KBS (1.5/1)

RX+

(2/1.5)
(Note: Total 5m Sprints achieved each round)

Mobility

2:00 Standing Straddle

(Use a box or WB to help support if necessay)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Lateral Lunges

+

5:00 EMOM

Min 1: :30 Tricep Smash on Barbell (per arm)

Min 2: :45 Sink Mobilization from Barbell

Min 3: :30 Bully Stretch (from rig) (per arm)

Min 4: :30 Prone Shoulder Opener (per arm)

Min 5: 5 Plank Push Ups

Accessory Work

21’s (Every 2:30 for 7:30 (3 Sets) )

7 Bottom Half Curls

7 Top Half Curls

7 Full ROM Curls
(Note: May use DB)

(Note: Goal is to add weight from last week)

Weightlifting

Close Grip Bench (Every 2:30 for 7:30 (3 Sets))

6 CGBP @ 21X3

(Note: :02 Down/:01 Pause/Explode Up/:03 Pause @ Lockout)

(Note: Use 75-80% of HS)

Conditioning

Metcon (5 Rounds for reps)

Every 4:00 for 20:00 (5 Sets)

:60 AMRAP

5 Power Cleans (75/55)

5 Burpees to a Plate

Max Cals Row in Remaining Time

3:00 Rest/Walk

RX +

(115/75)

Row = AB

Mobility

:90 Couch Stretch (per leg)

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Butt Kickers

Lap Lateral Shuffles

Lap Skipping High Knees

+

Hip Circle Drills:

10 Tempo Squats @ 3211

10 Clam Shells (5 Per Side)

Then…

10 Birddogs @ 2222 (5 per side)

10 Cook Hip Lifts (5 per side)

10 Scap Push Ups @2222

Accessory Work

Metcon (No Measure)

6:00 Alt EMOM

Min 1: 4-5 Strict Press (45/35) @21X6

Min 2: 6-8 Strict Supinated Grip Pull Ups or 10-12 Supinated Grip Ring Pulls

Min 3: 30 DU (60 Singles)

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Set 1: 10 Reps @ 40-45%

Set 2: 10 Reps @ 50-55%

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session)

Conditioning

Metcon (Time)

For Time

9-15-21

Wall Balls (20/14)

DL (115/75)

Box Jumps (24/20)

RX+

WB = (30/20)

DL = (155/105)

Mobility

3:00 Frog Stretch

C2 – CrossFit

Conditioning

Metcon (No Measure)

Going to WODStock

No Group Class WOD at C2 Today

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

6:00 Alt EMOM

Min 1: :60 Russian Baby Maker

Min 2: 15 Cat/Cows

Min 3: 20 Banded Face Pulls

Accessory Work

Metcon (No Measure)

6:00 Alt EMOM

Min 1: 10-12 Hamstring Curls on Med Ball

Min 2: 50m FW (Heavy)

Min 3: 12-15 Tuck Ups

Weightlifting

Back Squat (Every 3:00 for 9:00 (3 Sets))

Set 1: 10 Reps @ 40-45%

Set 2: 10 Reps @ 50-55%

Set 3: 20 Reps @ +5# (From Last Session)

(Note: Do not go over 5# jumps from previous session; If this is your first attempt at 20 reps please use 60% of 1RM)

Conditioning

Metcon (AMRAP – Reps)

10:00 EMOM

6 Thrusters (95/65)

Max DU in remaining time

(Note: Score will be total DU achieved)

RX+

4 Thrusters (135/95)
(Note: Score every 3 singles = 1 DU)

Mobility

3:00 Couch Stretch w/ Wall Ball (per leg)

(Note: :60 Int Rotate Hip/:60 Neutral Hip/:60 Ext Rotate Hip)

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

:30 Hand Stand Hold or Plank Hold

C2 Mash

Metcon (No Measure)

With a running clock

@ 0:00

Kipping Practice

9:00 Alt EMOM

Min 1: :30 Hollow Rocks

Min 2: :30 Super Man

Min 3: 5-10 Bar Taps (Aggressive Kips w/out pull)
(Note: If kip is efficient perform 5-10 bar taps for sets 1/2 and then 5-10 kipping pull ups or CTB for set 3)

Metcon (Time)

@ 12:00

Partner For Time

50 Thrusters (75/55)

40 Pull Ups (80 Ring Pulls/Jumping PU)

30 Russian KBS (1.5/1)

20 Hanging Knee Raises

10 HRPU

(Note: 12:00 Time Cap)

RX+

Thrusters = (95/65)

KBS = (2/1.5)

HKR = T2B

HRPU = HSPU
(Note: Divide work as needed)

Metcon (AMRAP – Rounds and Reps)

@ 27:00

7:00 Partner AMRAP

3 G20 (75/55)

3 Lateral Burpee over Bar

RX+

G20 = (95/65)

Bar Facing Burpees
(Note: Alt each round)

Mobility

2:00 Russian Baby Maker