C2 – CrossFit
Warm-up
Coach Led
“Dirty Thirty” (Time)
30 BJ (24/20)
30 Jumping PU
30 KBS (1.5/1)
30 Lunges
30 K2E
30 Push Press (45/35)
30 Supermans
30 WB (20/14)
30 Burpees
30 DU (90 singles)
10/05/2017
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…
@3:00
5 EMOM
30-40% HSPU of max effort set
OR
HSPU Coach Led Skill Work
Then…
@10:00
Pull-ups
@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
@25:00
(We will run heats as needed)
Metcon (Calories)
@ 25:00
12:00 Alt EMOM
Min 1: :45 ME Row (RX+ = AB)
Min 2: 12/10 Box Jump Overs (24/20)
Min 3: 20 DU + 6 Burpees to a Plate
(Note: Only score cals, but all other work must be completed to score RX)
Mobility
@39:00 Corpse Stretch
10/04/2017
C2 – CrossFit
Warm-up
200m Jog
+
Lap Monster Walk/Forwards
Lap Monster Walk/Backwards
Lap SA FW (Heavy- Focus on scap back/down)
Lap SA Waiters Carry
+
10 Alt Deadbugs w/ :03 Pause At Extension
10 Prone Bridge March/Side
25m 90-90 Bottoms Ups KB Carry/Arm
:20 False Grip Lax Ball Hold/Arm
(Scale to Static Hollow Hold from Bar)
Weightlifting
Single Arm Dumbbell Split Squats Thrusters (Every 3:00 for 9:00 (3 Sets))
8 SA DB Split Squats Thrusters/Per Arm
(Note: Keep light and learn movement; ok to add a little load from last week; Ok to build in load but do not push to failure)
Conditioning
Warm-Up
:45 Ankle Mobility/Leg w/ DB
10 Supinated Wrist Curls/Arm
5 Pronated Wrist Curls/Arm
10 Alt Aqua Mans
Metcon (Time)
For Time
50-40-30-20-10
Air Squats
Russian KBS (1.5/1)
***25m SA FW/Arm after reach round
RX+
21-18-15-12-9-6-3
Alt Pistols
American KBS (2/1.5)
***25m SA FW/Arm after reach round
Mobility
2:00 Weighted Buddha Stretch (back against wall)
10/03/2017
C2 – CrossFit
Warm-up
200m Run
+
Lap Spider Man Lunges
Lap Walking Quad
Lap Gate Openers
Lap Bear Crawl (Slow and Controlled)
+
1 Round of:
10 Standing Chest Openers (Unilateral)
10 Bottoms Up KB Press/Arm
10 Yoga Push Ups
10 KB Cross Chops/Side
Core Training
Tabata Sit Ups
Weightlifting
Bench Press (Every 2:000 for 16:00 (8 Sets))
1 Bench Press
(Note: Build in load over 8 sets; Goal is to build to a heavy single for the day)
Conditioning
Metcon (AMRAP – Rounds and Reps)
7:00 AMRAP
3 HRPU
6 Pull Ups
9 Box Step Ups (24/20)
RX+
3 HSPU
6 CTB
9 Box Jumps (24/20)
Mobility
2:00 Pec Smash/Side w/ Lax Ball