Month: July 2016

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….

Power Clean + Clean + Front Squat + S20 1.1.1

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

(Note: Rest :10 between complexes)

(Note: Suggested load 60-70% of last weeks complex)

Power Clean + Clean + Front Squat + S20

Clean + Front Squat + S20

Conditioning

Metcon (6 Rounds for reps)

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

:45 AMRAP

10 Push Press (75/55)

Max Effort 50m Sprint

2:15 Rest/Walk
(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 2:00 for 10:00 (5 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 3:00 for 9:00 (3 Sets))

8 CGBP @ 21X3

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

(Note: Use 70-75% of HS)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

20 HRPU

400m Run

10 TnG DL (115/75)

RX+

HRPU = 10 HSPU

DL = (185/135)

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: 50m Double Arm OH KB/DB Carry

Min 2: 12-15 Hanging Knee Raises

Min 3: 12 Alt. Front Rack Reverse Walking Lunges (95/65)

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 (3 Rounds for reps)

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

3:00 AMRAP

3 C&J (95/65)

6 Burpees

9 Goblet Squats (1.5/1)

(Note: Reps for each round)

RX+

C&J = (135/95)

Burpees over Bar

GS = (2/1.5)

Mobility

3:00 Frog Stretch

C2 – CrossFit

Conditioning

Metcon (Time)

3-Person Teams

50 Cals (Row) or 40 Cals (AB)

50 Burpees to a Plate

50 Russian KBS (1.5/1)

50 Tuck Ups

50 Alt OH Walking Lunges (45/25)

400m Sprint
(Note: This will be waterfall style…partner A will complete cals and then move onto burpees without waiting for partner B to complete Cals. Time for team will be when the last athlete completes the 400m run)

(25:00 Time Cap; If all 3 TM’s not completed then score will be total reps achieved for the team)

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)

5:00 EMOM

4-5 Barbell Curls @2116

Immediately into…

5:00 EMOM

4-5 Barbell Skull Crushers @2116

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

Mini Sage (AMRAP – Rounds and Reps)

20:00 AMRAP

20 Thrusters (95/65)

20 Pull Ups or (40 Jumping Pull Ups/Ring Pulls)

20 Burpees (to a plate)

Sage (AMRAP – Rounds and Reps)

20:00 AMRAP

20 Thrusters (135/95)

20 Pull Ups

20 Burpees

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 (AMRAP – Rounds and Reps)

@ 15:00

20:00 Partner AMRAP

20 Russian KBS (1.5/1)

20 Sit Ups

(Note: One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible)
(Note: Each run will count as an additional round for total score)

Mobility

2:00 Russian Baby Maker Hold

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

Clean + Front Squat + S20 (Every :90 for 15:00 (10 Sets))

(Note: Goal is to est. HS for complex)

Conditioning

Ms. Grace (Time)

30 Clean & Jerks (75/55)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mobility

2:00 Standing Straddle

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

Followed by…

:90 Twisted Cross (per side)

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

7 Bottom Half Curls

7 Top Half Curls

7 Full ROM Curls
“21’s” Bicep BB or DB Curls

Weightlifting

Close Grip Bench ( 10:00 EMOM to Est HS)

(Note: Add weight each set to est HS)

Conditioning

LP Tester (July 2016) (Calories)

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

:60 AMRAP

5 TnG DL (95/65)

10 Box Jump/Step Downs (24/20)

Max Cals Row in Remaining Time

3:00 Rest/Walk

RX +

(155/105)

Row = AB

Mobility

2:00 Banded OH Distraction (per arm)

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 @ 60%

(Note: Must start at 60% of 1RM)

Conditioning

ME Tester (July 2016) (2 Rounds for reps)

ME Tester

20:00 Alt EMOM

Min 1: :30 AMRAP WB (20/14)

Min 2: :30 AMRAP Power Cleans (95/65)

RX+

WB = (30/20 to 10’/‘9’)

PC = (135/95)
(Note: Score total WB and total PC separately)

Mobility

3:00 Frog Stretch

C2 – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner 20:00 AMRAP

10 Box Jumps (24/20)

10 Burpees

10 Russian KBS (1.5/1)

(Note: Partner A will run 400m while Partner B complete AMRAP. Partner A must pick up where Partner B finished when Partner A got back from run)