C2 – CrossFit
Warm-up
200m Jog
+
Lap Frankensteins w/ Toe Touch
Lap Walking Quad
Lap Spider Man Lunges
Then….
3 Round at Increasing Efforts
10 Air Squats
10 Sit Ups
10 HRPU
10 DU/20 Singles
Gymnastics Volume Development
With a running clock…
@0:00
2 minutes HSPU Specific Warm Up
:20 Wall assisted shoulder facing shoulder flexion
:20 Kneeling Wrist Mobility Pulses (Hands Pronated Forward)
:20 Kneeling Wrist Mobility Pulses (Hands Pronated Backward)
:20 Kneeling Wrist Mobility Pulses (Hands Supinated)
1-2 Around the Worlds off Box (20″)
Then @2:00
HSPU (Max Effort UB Set )
1 Max Effort Set of UB HSPU
then…
**Try to add reps to last week’s max effort set!
@1:00
5 minute EMOM
30-40% HSPU of max effort set
OR
6:00 HSPU Coach Led Skill Work
Kipping Practice
@10:00
2 minute Pull Up Specific Warm Up
:30 Hollow Rocks
:30 Superman Pulses
:30 Banded Row
:30 Banded Face Pulls
@12:00 Max Effort Set of UB Kipping or Butterly Pull ups
@13:00
4 minute EMOM
1 set of 40% of max effort
@17:00 Try for another max Effort Set of UB Kipping or Butterly Pull ups
OR Coach Led Kipping Skill Work
Conditioning
Metcon (AMRAP – Reps)
@ 25:00
10:00 Ascending Ladder
5 Russian KBS (Heavy)
100m Run
10 KBS
100m Run
15……
(Note: Keep adding 5 reps each time to Russian KBS; 100m = 1 Rep)
Mobility
@ 37:00
2:00 Couch Stretch (Right)
@39:00
2:00 Couch Stretch (Left)