11/18/2017

C2 – CrossFit

Warm-up

Coach Led

Conditioning

Partner WOD (30:00 Time Cap)

For Time

200m Run (or 125m Row or 9/6 Cals (AB) Each

15 Synchro Burpees

40 Tuck Ups

200m Run (or 125m Row or 9/6 Cals (AB) Each

15 Synchro Burpees

40 Wall Balls (20/14)

200m Run (or 125m Row or 9/6 Cals (AB) Each

15 Synchro Burpees

40 Pull Ups

200m Run (or 125m Row or 9/6 Cals (AB) Each

15 Synchro Burpees

40 Hanging Knee Raises

2200m Run (or 125m Row or 9/6 Cals (AB) Each

15 Synchro Burpees

40 HRPU

200m Run (or 125m Row or 9/6 Cals (AB) Each

11/17/2017

C2 – CrossFit

Warm-up

200m Jog

+

1/2 Lap Walking Quad (Other arm to sky)

1/2 Lap Hamstring Stretch (Heel down/Toe Up)

1/2 Lap Samson Stretch

1/2 Lap Cradle Stretch

1/2 Lap Duck Walk

1/2 Lap Walk Outs

10 Step Pronated Feet

10 Step Supinated Feet

10 Step Heels

10 Step Toes

Weightlifting

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

Set 1: 10 Reps @ 45-50%

Set 2: 10 Reps @ 50-55%

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

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

Conditioning

Warm Up:

2 Rounds

:10 AB w/ No Arms (Hard)

5 Deep Breaths

5 Russian KBS

5 Deep Breaths

5 Burpees

5 Deep Breaths

Metcon (Calories)

16:00 Alt EMOM

Min 1::30/:40 Cals (AB)

Min 2: 10 Russian KBS (1.5/1) (RX+ SA Alt DB Snatch 50/35)

Min 3: 8 Burpee BJ (24/20)

Min 4: Rest

Score AB Cals only


Spirit of the WOD

Mobility

Coach Led

11/16/2017

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

15:00 AMRAP

24 Air Squats

24 HRPU

24 Alt Walking Lunges

400m Run

Mobility

@ 34:00

5:00 Coach Led Mobility

11/15/2017

C2 – CrossFit

Warm-up

200m Jog

+

10 Forward Steps (Hip Circle) + 10 Squats

10 Backward Steps (Hip Circle) + 10 Squats

10 Lateral Steps (Right)

10 Lateral Steps (Left)

1/2 Lap Toe Walk + 1/2 Lap Heel Walk

1/2 Lap Reverse Toe Walk + 1/2 Lap Reverse Heel Walk

Weightlifting

Barbell Warm-Up/Tech Work (Coach Led)

5 Good Mornings

5 Back Squats @22X1

5 Elbow Rotations (Back Rack)/Side

5 Behind the Neck Press

5 Front Rack Press

5 RDL

5 Front Squats @22X1

Then (No Barbell)…

:10 Spider Man Lunge (Right)

:10 Samson Stretch (Right)

:10 Hamstring Stretch (Right)

:10 Russian Babymaker

:10 Spider Man Lunge (Left)

:10 Samson Stretch (Left)

:10 Hamstring Stretch (Left)

:10 Russian Babymaker

:10 Right Arm to Sky/Left Hand on Ground (Bottom of squat)

:10 Left Arm to Sky/Right Hand on Ground (Bottom of squat)

Then (Empty Barbell)

3 Hip Power w/ :02 Pause in Catch

3 Hang Power w/ :02 Pause in Catch

3 Mid-Shin Power w/ :02 Pause in Catch

Hip Power + FS

Hip Full (Squat)

Hang Power + FS

Hang Full (Squat)

Mid-Shin Power + FS

Mid-Shin Full (Squat)

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

10 Power Cleans @ 75%

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

Barbell Warm Up:

2 Rounds

3 DL (45/35)

3 HPC

3 S20

Then Build to Load:

3 Rounds at Increasing Speeds

2 DL

2 HPC

2 S20

Rest :20 between rounds

Metcon (3 Rounds for reps)

4:00 AMRAP @ 75% intensity

8 DL (95/65)

4 HPC

2 S20

Rest/Walk 2:00

3:00 AMRAP @ 85% intensity

8 DL (95/65)

4 HPC

2 S20

Rest/Walk 2:00

2:00 AMRAP @ 95% intensity

8 DL (95/65)

4 HPC

2 S20

(RX+ 155/105)

(Note: Score each AMRAP independently; Goal is to increase pace round over round)


“Spirit of the WOD”

Mobility

Coach Led

11/14/2017

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 Standing SA DB Press/Arm

Set 2: 6-8 Barbell Curls @4142

Set 3: 3-6 Wtd Supinated Grip Chin Ups (RX+ 3-6 Wtd Strict Supinated CTB)

Set 4: 50 Singles (25 DU) + 2-3 Wall Walks w/ Push Ups

(RX+ ME 3”/2” DHSPU or 4 3”/2” DSHPU 5A01)

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

Conditioning

Barbell Warm Up:

5 RDL (45/35)

5 Front Squats

5 Strict Press

5 Thrusters

Build to load then…

2 Rounds

4 UB Thrusters

3 Deep Breaths

4 UB HKR/T2B

3 Deep Breaths

Metcon (Time)

8 RFT

10 Thrusters (75/55)(RX+ 115/75)

20 Hanging Knee Raises (RX+ 10 T2B)

(Note: 15:00 Time Cap)


“Spirit of the WOD”

Mobility

Coach Led

11/13/2017

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 6:00 (2 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 4:00 for 12:00 (3 Sets))

Set 1: 10 Reps @ 40-45% + 10 Forward/Backward/Lateral Step w/ Hip Circle

Set 2: 10 Reps @ 50-55% +10 Forward/ Backward/Lateral Step w/ Hip Circle

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

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

Conditioning

Warm Up:

2 Rounds:

10 Strokes (Row)

Then….

5 Alt Lunges

4 BFB

3 Strict Pull Ups or Strict CTB

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

Buy In:

500m Row

Then amrap…

20 Alt Front Rack Reverse Lunges (95/65) (RX+ OH Walking Lunges (75/55)

15 Bar Facing Burpees

10 Pull Ups (RX+ CTB)

100m Sprint


Mobility

Coach Led

11/11/2017

C2 – CrossFit

Warm-up

Coach Led

Conditioning

3-Person Team

For Time

400m Run

99 Goblet Squats (1.5/1) to WB

300 DU

99 Russian KBS (1.5/1)

300 Box Jumps/Step Downs (24/20)

99 HRPU

300 WB (20/14)

(Note: 30:00 Time Cap)

(Note: All TM’s must run together. One athlete working at a time. Must complete work before moving to next station. Split work as teams see fit)

11/10/2017

C2 – CrossFit

Warm-up

200m Jog

+

10 Steps Forward (Hip Circle) + 10 Squats

10 Steps Backwards (Hip Circle) + 10 Squats

10 Laterals Steps (Left) + 10 Lateral Steps (Right)

+

:10 Spider Man Lunge (Right)

:10 Samson Stretch (Right)

:10 Hamstring Stretch (Right)

:10 Russian Babymaker

:10 Spider Man Lunge (Left)

:10 Samson Stretch (Left)

:10 Hamstring Stretch (Left)

:10 Russian Babymaker

:10 Right Arm to Sky/Left Hand on Ground (Bottom of squat)

:10 Left Arm to Sky/Right Hand on Ground (Bottom of squat)

Weightlifting

Take 5:00 to build to initial load…..

(Note: Focus on bracing and staying active throughout the entire ROM; Practice positive self-talk throughout sets of 10 in preparation of the 20’s. Complete reset of trunk maximum of every 5 reps for all sets)

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

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + 10 Air Squats w/ Hip Circle

Set 2: 10 Reps @ 50-55% + 10 Air Squats w/ Hip Circle

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

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

Conditioning

Warm Up

2 Rounds (Waterfall style)

:30 Spin (No Arms) about 50-60%

:20 Spin (W/ Arms) about 60-70%

:10 Spin (W/ Arms) about 70-80%

Metcon (5 Rounds for calories)

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

:60 ME AB for Cals

Rest/Walk 2:00

(Note: Cals per round)
Goal of todays WOD is simple….we are learning what lactic power really is to each of us during interval training. 1:00 on…..2:00 to recover. This is an amazing opportunity to have data right in front of you to learn your engines. Some things to think about:

* Note the RPM’s (bottom right of the screen) you are able to average each round

* Understand where in each round you see any dramatic drop-off

* Try to find an avg RPM you can get comfortable and not completely fall off (i.e. more than 10%)

* Let is all hang loose on the final round and see how long you are able to sustain those RPMs!!

Mobility

Coach Led

11/09/2017

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

14:00 Partner AMRAP

150m Row (10 Cals on AB)

15 Box Jumps/Step Downs (24/20)

15 Russian KBS (1.5/1)

15 DU (45 Singles)

20′ Burpee Broad Jumps

(Note: Alt Movements)

Mobility

@ 34:00

5:00 Coach Led Mobility

11/08/2017

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

+

1 Round

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

Weightlifting

Coach Led With an Empty Barbell

5 Good Mornings

5 Back Squats @22X1

5 Elbow Rotations (Back Rack)/Side

5 Behind the Neck Press

5 Front Rack Strict Press

5 RDL

5 Front Squats @22X1

Then (No Barbell)…

:10 Spider Man Lunge (Right)

:10 Samson Stretch (Right)

:10 Hamstring Stretch (Right)

:10 Russian Babymaker

:10 Spider Man Lunge (Left)

:10 Samson Stretch (Left)

:10 Hamstring Stretch (Left)

:10 Russian Babymaker

:10 Right Arm to Sky/Left Hand on Ground (Bottom of squat)

:10 Left Arm to Sky/Right Hand on Ground (Bottom of squat)

Then (Empty Barbell)

3 Hip Power w/ :02 Pause in Catch

3 Hang Power w/ :02 Pause in Catch

3 Mid-Shin Power w/ :02 Pause in Catch

Hip Power + FS

Hip Full (Squat)

Hang Power + FS

Hang Full (Squat)

Mid-Shin Power + FS

Mid-Shin Full (Squat)

4 minutes to warm up then…

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

10 Power Cleans @ 70%

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

Warm Up:

Moderate KB/DB (Lighter than the one for the WOD)

2 Rounds:

3 Elevator Goblet Squats (RX+ 4 Alt DB Power Snatch + OHS)

3 Russian Swing

3 Scap Push Ups (RX+ 4-8 Handstand Shrugs Against the Wall)

Then at Game Speed

5 GS/SA OHS

2 Deep Breaths

5 RKBS/Alt DB Snatch

2 Deep Breaths

3-5 Push Ups/HSPU

Adjust reps/weight/etc…

(Note: If still working on HSPU either cut the reps to a number that will allow for quick turnover or do as many full ROM reps as possible and finish with L-Sit DB Press (35/25); No uneven surfaces; i.e. ab mats)

Metcon (Time)

3 RFT

25 Goblet Squats (1.5/1) (RX+ SA DB OHS (50/35))

20 Russian KBS (RX+ Alt DB Snatch (50/35))

15 HRPU (RX+ HSPU)
Goal of todays WOD is to test the redline without hitting muscle failure. Fast and quick is the idea here. Practice quick transitions/limited rest periods and keep focused on holding that KB/DB as long as possible. Before you know it….this WOD is over!

* Squat/OHS: Choose a weight that will allow you to try and go UB for 1-2 sets of and then limited rest period in set 3

* Take 3-5 Quick Breaths as you transition between Squat and Swings

* KBS/DB Snatch: Focus on the placement of KB and DB on this one and try to keep it to 1-2 sets each round

* Take 2-3 Quick Breaths as you transition between Swings and Push Ups/HSPU (Try to keep these in 2-3 sets)

* Shake out those shoulders…take 3 solid breaths and jump right back into the next round of squats!

Mobility

Coach Led