Month: October 2017

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 (AMRAP – Rounds and Reps)

@ 15:00

18:00 Partner AMRAP

100m Sprint (Both Run)

20 Alt Burpees

30 Alt Box Jump/Step Downs (24/20)

40 Alt Squats

(Note: Alt reps between athletes)

@ 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 @ 55%

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 (Time)

For Time

30-20-10

Front Rack Reverse Lunges (75/55) (RX+ 115/75)

S20

DU

(Note: 1:3 DU:SU)

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 (45/35)

Gymnastics Volume Development

Metcon (AMRAP – Reps)

Every 2:00 for 18:00

(3 Alt Sets of Each)

Set 1: 8 Seated DB Z Press

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 (AMRAP – Reps)

Every 3:00 for 15:00 (5 Sets)

200m Run

15 Russian KBS (1.5/1) (RX+ 14 Alt DB Snatch 50/35)

AMRAP Burpee Step Ups (24/20) (RX+ Jumps)

(Note: Score = Total burpees achieved)

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% + 10-15 UB WB (Challenging weight)

Set 2: 10 Reps @ 50-55% + 10-15 UB WB (Challenging weight)

Set 3: 20 Reps @ 60%

(Note: Do not exceed 55-60% of 1RM in this session)

Conditioning

Oct/Nov 2017 Tester (Time)

For Time:

40/30 Cals (Row)

30 Wall Balls (20/14) (RX+ 30/20)

20 Power Cleans (95/65) (RX+ 135/95)

10 Pull Ups (RX+ 8/6 Ring or 10 Bar MU)
(Note: Ring Pull Ups = 2:1)

Mobility

Coach Led

C2 – CrossFit

Conditioning

“99 Problems”

Teams of 3

(Note: 30:00 Time Cap)

99 Cals (Row or AB)

99 Wall Balls (20/14)

99 Goblet Squats to WB (1.5/1)

99 Box Jumps (24/20)

99 Burpees

99 Box Jumps (24/20)

99 Goblet Squats to WB (1.5/1)

99 Wall Balls (20/14)

99 Cals (Row or AB)

(Note: Switch as needed, but each athlete must complete 33 reps at each station)

C2 – CrossFit

Warm-up

400m Jog

+

Lap Monster Walk w/ Hip Circle

Lap Lateral Shuffle w/ Hip Circle

+

10 Banded Face Pulls

10 Scap Push Ups

10 Scorpions (per side)

10 SA DB Arnold Press/Arm (Light)

10 Wall Angels

Accessory Work

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

Set 1: 8 Standing SA DB Press/Arm

Set 2: :30 Side Bridge/Side

(Note: Both arms hold DB; One arm remains locked out OH while other arm performs press)

Weightlifting

Floor Press (Every :90 for 9:00 (6 Sets))

4 Floor Press

(Note: Build in load)

Conditioning

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

15/12 Cals (AB) or 200m/150m Row Sprint

15 UB Wall Balls (Heavy)

(Note: Goal is maximal heart rate so all sets should be performed at all out effort)

Mobility

Coach Choice

C2 – CrossFit

Warm-up

200m Jog

+

2 Rounds

5 Thoracic Ext Rotations/ Side

5 Yoga Push Ups

5 (Small Plate) Y/T/I Raises + :10 Static Hold (after 5th of each movement)

+

200m Jog

C2 Mash

With a running clock…

@ 0:00

2 Rounds

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

:30 DB/KB Crucifix Hold

:30 Rest

:30 FW Immediately into…

:30 DB/KB OH Walk

:30 Rest

@ 12:00

3 Rounds

:30 Straight Body Crunches

:30 Flutter Kicks

:30 Seated Alt Leg Lifts

:30 Rest/Walk

@ 20:00

Partner AMRAP

3:00 @ each station (:60 Rest Between Stations)

Station 1: Row (Cals) (Must switch every 10 strokes)

Station 2: Slam Balls (30/20) (Must switch every 10 reps)

Station 3: Walking Lunges (Must switch every 10 reps)

@ 32:00

200m Walk to Cool Down

@ 35:00

5:00 Coach led Mobility

C2 – CrossFit

Warm-up

200m Jog

+

2 Lap Lateral Shuffle

2 Lap Skipping

+

Lap Walking Lunges w/ Rotation

Lap SA 90-90 Bottoms UP KB Walk

Lap Frankensteins w/ Toe Touch

+

10 Hawaiian Squats (5 per leg)

10 Roll to Candlesticks or 10 Pistol Negatives

10 Scap Pulls on PU Bar

10 Squat Jumps

Core Training

4 Rounds

10 Hollow Rocks

10 Tuck Ups

10 2-Count Flutter Kicks

:10 Hollow Body Hold

Rest :60

Weightlifting

Every :90 for 12:00 (8 Sets)

Power Clean + Front Squat + Hang Clean

(Note: Build in load)

Conditioning

14:00 Alt EMOM

Min 1: 8 Bar Facing Burpees

Min 2: 8 Cleans (95/65) (RX+ Snatch 75/55)

Mobility

Coach Choice

C2 – CrossFit

Warm-up

200m Jog

+

Lap Spider Man Lunges

Lap Inch Worms

Lap Gate Openers

+

10 Band Pull Aparts

10 Band Face Pulls

10 DB Ext Rotations

10 DB Powell Raises

10 1/2 Kneeling Bottoms Up KB Press/Arm

Accessory Work

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

Set 1: 8 Seated DB Arnold Press

Set 2: 8 L-Sit Leg Lifts/Leg

Weightlifting

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

Set 1: 6 Cossack Squats/Leg (Load based on feel)

Set 2: 8 Bent over Reverse DB Flys

Conditioning

Metcon (No Measure)

Every 3:00 for 15:00 (5 Sets)

400m Run

AMRAP SA Alt DB Thrusters (35/20)

(RX+ SA KB Snatch 1.5/1)

Mobility

Coach Choice

C2 – CrossFit

Warm-up

200m Jog

+

Lap Monster Walk Forward/Backward

Lap Monster Walk Left/Right

+

10 Air Squats (w/ Hip Circle)

10 Plank Push Ups

10 Single Leg Cook Drill (5 per leg)

10 Hamstring Curls (on WB)

10 Shoulder Reach Throughs (per side)

CNS Primer

5:00 Partner AMRAP

50m Sprint

5 Wall Balls (20.14) (RX+ 30/20)

(Rotate after each round)

Metcon (Calories)

3-Person

18:00 Alt EMOM

Min 1: 12 Slam Balls (30/20)

Min 2: :45 ME Row for Cals (RX+ AB)

Min 3: Rest/Walk

(Note: Score total cals collected for the team)

Metcon (AMRAP – Rounds and Reps)

Every 2:00 for 12:00 (6 Sets)

:90 AMRAP

5 HRPU (RX+ HSPU)

10 Box Step Ups (24/20) (RX+ Jumps)

15 Russian KBS (1.5/1) (RX+ American KBS 2/1.5)

20 DU (60 Singles)

:30 Rest/Walk

(Note: Pick up each round where you left off the previous round)

Mobility

Coaches Choice