August 2016 - CrossFit Cornelius

08/18/2016

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)

@ 12:00

Partner 10:00 AMRAP

10 Cals on Rower

10 Burpees over Erg

RX+

10 Cals on AB

10 Burpees Box Jumps (24/20)
(Note: Alt Full Rounds)

Metcon (AMRAP – Rounds and Reps)

@ 25:00

10:00 Partner AMRAP

10 HRPU

10 Tuck Ups

100m Sprint
(Note: Alternate movements)

Mobility

2:00 Russian Baby Maker

08/17/2016

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

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)

08/16/2016

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

Barbell Bicep Curl (Every :90 for 6:00 (4 Sets))

4-5 Barbell Curls @4142

(Note: :04 Up/:02 Pause/:04 Negative/:01 Pause)

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

Weightlifting

Close Grip Bench ( 10:00 EMOM)

Est HS for CGBP

(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 Couch Stretch (per leg)

08/15/2016

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 12:00 (4 Sets))

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

Back Squats

Set 1: 10 @ 45-50%

Set 2: 12 @ 50-55%

Set 3: 14 @ 55-60%

Set 4: Est 20-Rep Max Back Squat

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)

Mobility

2:00 Standing Straddle

08/11/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

C2 Mash

Metcon (No Measure)

Metcon (AMRAP – Rounds and Reps)

@ 15:00

20:00 Partner AMRAP

10 Russian KBS (1.5/1)

10 Burpees to a Plate

10 Box Jumps (24/20)

(Note: One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible; Athletes pick up where other athlete leaves off; Runs do not count for reps)

(Note: Each run = 1 Full Round)
(Note: Divide work as needed)

Mobility

2:00 Russian Baby Maker

08/10/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

Tech Work

Then….

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

Clean DL + Clean + Front Squat + S20 1.1

(Note: Rest :10 between complexes)

(Note: Suggested load 85-90+%)

Clean DL + Clean + Front Squat + S20

Clean + Front Squat + S20

Conditioning

Metcon (AMRAP – Reps)

15:00 Alt EMOM

Min 1: 10 Thrusters (95/65)

Min 2: :30 Max Burpees to a plate

Min 3: Rest

(Note: Only score burpees)

RX+

Thrusters = 6 (135/95)

Mobility

2:00 Standing Straddle

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

08/09/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

Accessory Work

Barbell Bicep Curl (Every :90 for 6:00 (4 Sets))

4-5 Barbell Curls @4142

(Note: :04 Up/:02 Pause/:04 Negative/:01 Pause)

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

Weightlifting

Close Grip Bench (Every 2:00 for 8:00 (4 Sets))

2 CGBP @ 21X3

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

(Note: Use 90-95% of HS)

Conditioning

Metcon (Time)

3 RFT

200m Run

10 Push Press (75/55)

20 PU or 40 Ring Pulls/Jumping PU

RX+

400m Run

10 S20 (115/75)

15 CTB

Mobility

:90 Couch Stretch (per leg)

08/08/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

Accessory Work

Metcon (AMRAP – Reps)

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))

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 (5 Rounds for reps)

Every 3:00 for 18:00 (5 Sets)

:45 AMRAP

5 C&J (95/65)

Max WB (20/14) in Remaining Time

2:15 Rest

RX+

C&J = (135/95)

WB = (30/20)

Mobility

3:00 Frog Stretch

08/06/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

3-Person Team

25:00 AMRAP

100 Russian KBS (1.5/1)

100 Tuck Ups

100 DU or 300 Singles

100 Goblet Squats to WB (1.5/1)

100 Box Jumps (24/20)

08/05/2016

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 @ 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 (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Squat Cleans (75/55)

5 HRPU

RX+

SC = (135/95)

HRPU = HSPU

Mobility

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

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