Month: July 2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

6:00 Alt EMOM

Min 1: :30 Russian Baby Maker

Min 2: 10 Cat/Cows

Min 3: 10 Banded Face Pulls

Accessory Work

Metcon (No Measure)

5:00 EMOM

10 Barbell Curls @2222

Immediately into…

5:00 EMOM

10 Barbell Skull Crushers @2222

Weightlifting

Deadlift (Every :30 for 5:00 (10 Sets))

1 Banded DL

(Note: Suggested load 40% of 1RM)

Conditioning

Metcon (Time)

Partner 4 RFT

50 OH Walking Lunges (45/25)

400m Wtd Run

(Note: Teams may divide work as they see fit. Teams must run 400m together. If at any time the weight touches the ground both team members must complete a 5 burpee penalty)

Mobility

2:00 Banded Bully Stretch

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

With a running clock…

@ 0:00

8:00 Partner AMRAP

10 Wall Balls (20/14)

10 Burpees

10 Russian Step Ups (5/Leg) (24/20)

(Note: Alt movements)

Metcon (AMRAP – Reps)

@ 12:00

15:00 Partner AMRAP

50 Mountain Climbers (R/L = 1)

40 Air Squats

30 Lateral Hops Hurdle (or barbell) (R/L = 1)

20 Pull Ups (40 Jumping PU or Ring Pulls)

10 Shuttle Runs (25m-50m-25m = 1)

Max Farmers Walk (2/1.5) in remaining time

(Note: Each Partner completes assigned reps before moving on to next station)

Metcon (AMRAP – Reps)

@ 32:00

2:00 Max 4-Count Flutter Kicks

(Note: R/L/R/L = 1)

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)

Conditioning

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

5 Thrusters (95/65)

10 Power Cleans (95/65)

15 Pull Ups (30 Jumping or Ring Pulls)

Rest 4:00 and then…

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

20 Russian KBS (1.5/1)

30 Walking Lunge Steps

40 DU (120 Singles)

Rest 4:00 and then…

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

10 Burpees

20 Hand Release Push Ups

30 Sit Ups

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

Metcon (No Measure)

9:00 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)

Conditioning

Metcon (AMRAP – Reps)

15:00 EMOM

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

Min 2: 12-15 Hanging Knee Raises

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

RX+

Tuck Ups = 10-12 K2E

(Note: Only score walking lunges. Each leg = 1 Rep)

Mobility

3:00 Frog Stretch

C2 – CrossFit

C2 In-House Comp

WOD#1: “Push it real good” (Weight)

5:00 AMRAP for Total Load

Move as much weight as possible from ground-to-overhead

(Note: Athletes will have 5:00 to accumulate as many pounds as possible going from ground-to-overhead. Must use the same weight for both partners. You cannot change the load on the bar after you start. You can alternate at any number of reps, but no more than 5 in a row for one partner. Your score is the number of completed reps multiplied by the weight on the bar.)

Then @ 5:00 mark there will be 1:00 rest.

WOD #2: “Row, Row, Row Your Boat” (Calories)

4:00 Max Cals on Rower for Scaled

4:00 Max Cals on AB for RX

(Note: Athletes may split the workload however they see fit)

WOD#3: “Feeling Kind of Chippy?” (Time)

For Time:

60 Wall Balls (20/14)

50 Box Jump (24/20)

40 Burpee Over Bar (Lateral)

30 Hanging Knee Raises

20 Hang Power Cleans (95/65)

10 Squat Cleans (95/65)

(10:00 time cap)

RX

WB = 30/20

Box Jump = 30/24

HKR = T2B

HPC = (135/95)

SC = 10 Total Squat Clean Thrusters (135/95)

(Note: You may partition your team’s reps any way you would like, except each partner must do at least one rep of each exercise)

(Note: Team’s score is either your completion time or 10:00 plus the incomplete # of reps.)

C2 – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 3

20:00 AMRAP

10 Goblet Squats (1.5/1)

20 Hanging Knee Raises

30 KB DL (1.5/1)

Athlete 1 and 2 start on the triplet (one athlete working at a time).

Athlete 3 runs 400m before switching with a teammate.

(Note: Partition triplet however you see fit)

(Note: One teammate must always be running, and you must switch every 400m)

(Note: Score is total rounds of running + reps of the triplet)