Month: October 2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

10 Thoracic Ext Rotations/ Side

10 Yoga Push Ups

+

:30 Banded Facepulls immediately into…

:30 Banded Lat Pull Downs.

:30 Rest

:30 DB/KB Press (Light) Immediately into…

:30 DB/KB Crucifix Hold

:30 Rest

:30 KB FW Immediately into…

:30 KB OH Walk

:30 Rest

Gymnastics Volume Development

Metcon (AMRAP – Reps)

Every :90 for 18:00 (3 Alt Sets of Each)

Set 1: 10 Seated Barbell Z Press

Set 2: :30 DB Hammer Curls @ 35/25

Set 3: ME Strict Supinated Grip Chin Ups (RX+ Strict Supinated CTB)

Set 4: 50 Singles (25 DU) + 1 ME HRPU (RX+HSPU)

(Note: Score totals number of reps achieved each round of Push Ups or HSPU; List weights used in the notes)

Conditioning

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

90 DU (180 Singles)

60 WB (20/14 ( RX+ = 50 reps @ 30/20)

30 Burpee Box Jumps (24/20)

15 Pull Ups (RX+ 10/8 Ring MU, 15 Bar MU or 20 CTB)
(Note: Goal of this workout should be to spend 2 minutes or less at each station (Burpees may be the only exception and closer to 3). If any of the gymnastics (including the jump rope) movements will be a sticking point , cut those reps down to a number that will keep you moving.)

Mobility

Coach Led

C2 – CrossFit

Warm-up

200m Jog

+

Lap Butt Kickers

Lap Lateral Lunges

Lap Reverse Gate Openers

+

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

:30 Ankle Mobility/Side

Accessory Work

Every :90 for 9:00 (3 Alt Sets)

Set 1: 8 Cossack Squats/leg (Load based on feel)

Set 2: 10 Hollow Rocks + 10 Tuck Ups + 10 2-Count Flutter Kicks

Weightlifting

**Athletes are getting to the point of this cycle that they may need to manually adjust sets 1 & 2. It may mean adding 5-10 pounds to your original 10-rep “warm-up set”. The goal is to close the gap between set 2 and set 3’s load so you do not have to make a 20-30# jump for your 20 reps.

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

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + 8 Clam Shells/Side w/ Hip Circle

Set 2: 10 Reps @ 50-55% + 8 Clam Shells/Side w/ Hip Circle

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

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

Conditioning

Warm Up:

10 Squats w/ PVC External Rotation/Side

Then….

1 UB Set of

4 Front Squats

4 Push Press

4 Thrusters

**(This is time to make decision on weight for WOD; If you struggle with this complex then the weight needs to be adjusted; Choose an appropriate weight to move through this WOD with minimal breakups of the thrusters)

Adjust weight…then….

2 Rounds at Roughly 75%

4 Thrusters

4 Tuck Ups (RX+ T2B)

Metcon (Time)

For Time

21-15-9

Thrusters (95/65) (RX+ 115/75)

Tuck Ups (RX+ T2B)

Mobility

Coach Led

C2 – CrossFit

Warm-up

Coach Led

Conditioning

NO REGULAR CLASSES TODAY>>> Barbells for Boobs Main Event

C2 – CrossFit

Warm-up

200m Jog

+

Lap Walking Quad

Lap Spiderman Lunges

Lap Frankensteins w/ Toe Touch

+

Then 5:00 for Quality

10 Double KB Front Rack Squats

20 Alt Busdrivers

10 Steps Forward (Monster Walk)

10 Steps Backward (Monster Walk)

10 Lateral Steps/Side (Monster Walk)

Accessory Work

Every :90 for 6:00 (2 Alt Sets)

Set 1: 8 Lateral Step Ups/Leg (24/20) (Note: Add weight from last week)

Set 2: 6-8 Roll to Candlesticks

Weightlifting

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

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + 10 Squat Jumps w/ Light DB/KB in Front Rack

Set 2: 10 Reps @ 50-55% + 10 Squat Jumps w/ Light DB/KB in Front Rack

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

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

Conditioning

Metcon (2 Rounds for time)

For Time:

50/40 Cals (Row)

Rest/Walk 5:00 then….

50/40 Cals (AB)

(Note: Score is total time to complete both sections not including rest)

Mobility

Coach Led

C2 – CrossFit

Warm-up

200m Jog

Then…

6:00 For Quality

:20 Wtd Ankle Mobility (Right)

:20 Wtd Ankle Mobility (Left)

5 Hawaiian Squats/Leg

:20 Banded Hip Distraction (Right)

:20 Banded Hip Distraction (Left)

5 Roll to Candlesticks

Gymnastics Volume Development

With a running clock…

@ 0:00

10:00 Weekly Pistol Progression

Conditioning

Metcon (Calories)

@ 15:00

18:00 Alt EMOM

Min 1: 30 DU (60 Singles) + AMRAP Step Ups Balance of Minutes

Min 2: 15 Russian KBS (1.5/1 2/1.5)

Min 3: :30 AMRAP Cals Row (RX+ AB)

(Note: Only score Cals; Start at :15 and Row/AB until :45)

@ 34:00

5:00 Coach Led Mobility/Recovery

C2 – CrossFit

Warm-up

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

+

5:00 for Quality

10 Double Arm Russian KBS

10 Powell Raises (per arm)

10 DB Ext Rotations (per arm)

10 1/2 Kneeling Bottoms Up KB Press/Arm

+

2 Rounds

Super Friend Front Rack Drill

(5 Deeps Breaths while friend assists front rack position)

Weightlifting

Barbell Warm-Up/Tech Work (Coach Led)

3-4 RDL @2222

3-4 Dimmels

3-4 Front Squats @23X1

3-4 Strict Press w/ :03 Pause OH

3-4 Thrusters

3-4 Back Squats @23X1

3-4 Good Mornings @2222

Then….

3 Tall Cleans w/ :03 Pause in Catch

3 Low-Hang Cleans (Below Knee) w/ :03 Pause in Catch

3 Mid-Hang Cleans (Above Knee) w/ :03 Pause in Catch

3 Hip Cleans w/ :03 Pause in Catch

4:00 to warm up then….

Power Clean (Every 3:00 for 9:00 (3 Sets))

10 Power Cleans @ 60%

Immediately into…5 High Box Jumps (Challenging Height)

(Note: All singles on Power Cleans; Working on perfect mechanics; No TnG; Do not exceed prescribed %)

Conditioning

Metcon (AMRAP – Reps)

10:00 Ascending Ladder AMRAP

2…4…6…8…10…

Bar Facing Burpees (RX+ HSPU)

Power Cleans (95/65) (RX+155/105))

Mobility

Coach Led

C2 – CrossFit

Warm-up

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

10 Thoracic Ext Rotations/ Side

10 Yoga Push Ups

+

:30 Banded Facepulls immediately into…

:30 Banded Lat Pull Downs.

:30 Rest

:30 DB/KB Press (Light) Immediately into…

:30 DB/KB Crucifix Hold

:30 Rest

:30 KB FW Immediately into…

:30 KB OH Walk

:30 Rest

Accessory Work

Every :90 for 6:00 (2 Alt Sets)

Set 1: :20 Hanging Scap Pulls + :20 Hanging L-Sit (Scale to 10 Scap PU + :20 Hollow Hold)

Set 2: Barbell 21’s (Add weight from last week)

Gymnastics Volume Development

Metcon (AMRAP – Reps)

Every 2:00 for 18:00

(3 Alt Sets of Each)

Set 1: 8 Seated DB Z Press/Arm

Set 2: 10 DB Chinese Rows/Arm

Set 3: 50 Singles or 25 DU + 1 Set of ME UB HKR (RX +T2B)

(**Once you drop from the bar the set is over)
(Note: Score totals number of reps achieved each round of HKR or T2B; List weights used in the notes)

Conditioning

Metcon (Time)

3 RFT

21 S20 (75/55 115/75)

15 Pull Ups (RX+ 10/8 Ring MU, 15 Bar MU or 20 CTB)

9 Box Step Ups 24/20 (Pistols 9R/9L)

Rest/Walk :90 between rounds

(Note: Time Cap = 15:00; :01

Penalty for every rep not completed; Score total time including rest)

Mobility

Coach Led

C2 – CrossFit

Warm-up

200m Jog

+

Lap Butt Kickers

Lap Lateral Lunges

Lap Reverse Gate Openers

+

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

:30 Ankle Mobility/Side

Accessory Work

Every :90 for 9:00 (3 Alt Sets)

Set 1: 8 Cossack Squats/leg (Load based on feel)

Set 2: 10 Hollow Rocks + 10 Tuck Ups + 10 2-Count Flutter Kicks

Weightlifting

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

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + 5 Burpee Broad Jumps

Set 2: 10 Reps @ 50-55% + 5 Burpee Broad Jumps

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 55-60% of 1RM)

Conditioning

Metcon (AMRAP – Reps)

12:00 Alt EMOM

Min 1: 50m FW (Heavy KB)

Min 2: 12 Slam Balls (30/20) (RX+ Alt DB Snatch 50/35)

Min 3: 20 DU + AMRAP Air Squats (RX+ Alt Pistols)

(Note: Score = Squats/Pistols; Only score as RX/RX+ if Min 1/Min completed as prescribed)

Mobility

Coach Led

C2 – CrossFit

Warm-up

Coach Led

Conditioning

3-Person Team (30:00 Time Cap)

For Time

Buy-In

50m FW (1.5/1 per hand)

(Note: Each TM must complete one after the other.)

Then…..

40 Synchro Burpees over Empty Barbell

80 Synchro Sit Ups

120 Synchro Air Squats

80 Synchro Sit Ups

40 Synchro Burpees over Empty Barbell

Then…..

100m FW (1.5/1 per hand)

(Note: Each TM must complete one after the other.)

C2 – CrossFit

Warm-up

200m Jog

+

Lap Walking Quad

Lap Spiderman Lunges

Lap Frankensteins w/ Toe Touch

+

Then 5:00 for Quality

10 Double KB Front Rack Squats

20 Alt Busdrivers

10 Steps Forward (Monster Walk)

10 Steps Backward (Monster Walk)

10 Lateral Steps/Side (Monster Walk)

Accessory Work

Every :90 for 6:00 (2 Alt Sets)

Set 1: 8 Wtd Lateral Step Ups/Leg (24/20)

Set 2: 6-8 Roll to Candlesticks

Weightlifting

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

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + :15-:20 Wall Sit

Set 2: 10 Reps @ 50-55% + :15-:20 Wall Sit

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 55-60% of 1RM)

Conditioning

Oct/Nov 2017 Tester 2 (Calories)

16:00 Alt EMOM

Min 1: 15 DL (115/75) (RX+185/135)

Min 2: 15 Hanging Knee Raises (RX+ 12/10 T2B)

Min 3: :45 AMRAP for Cals (AB)

Min 4: Rest/Walk

Mobility

Coach Led