11/07/2017

C2 – CrossFit

Warm-up

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

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

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

+

: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 (45/35)

Set 2: 6-8 Barbell Curls @4142

Set 2: ME Strict Supinated Grip Chin Ups (RX+ Strict Supinated CTB)

Set 3: 50 Singles (25 DU) + 3 Wall Walks + Push Ups (RX+HSPU)

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

Conditioning

Warm Up (45/35)

2 Rounds

10 Strokes on Rower

5 RDL

5 Dimmels

5 Barbell Bent over Rows

10 DU or Singles

Then…

4:00 to build to DL Load (In between sets start warming up gymnastics movement of choice for WOD)

Then…

At Game Speed

10 Strokes on Rower

5 DL

3-4 Pull Ups (or 2-3 of your chosen RX+ movement)

10 DU or Singles

**Make Adjustments to Weight/Reps/Movements w/ coach

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

Buy-In:

40/30 Cals (Row)

Then AMRAP….

10 DL (135/95 225/155)

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

50 DU (150 Singles)

(Note: Score AMRAP Only)
Goals of todays WOD is to learn how to keep HR under control coming off the rower immediately into more pulling movements and dealing with higher level gymnastics movements (respective to your current skill set)

* Cals need to be at a steady output that is about 80-85% of your ME 500m Pace

* DL: Choose a weight that will allow you to go UB or 5.5 with 2 breath rest through 2-3 sets

* Pick the gymnastics pulling movement and reps that will be challenging enough to make you fight to do it in max of 2 sets; Adjust the reps accordingly; Don’t want to get to muscle failure in these movements

* Go for broke on these DU and push to get into the 2nd round of DL

Mobility

Coach Led

11/06/2017

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)

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

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% + 3 Eleverator Goblet Squats (Light)

Set 2: 10 Reps @ 50-55% + 3 Eleverator Goblet Squats (Light)

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

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

Conditioning

Barbell WarmUp (45/35)

3 RDL

3 Front Squats

3 Strict Press

3 Push Press

3 Thrusters

Then…..

5 Wall Balls

5 HKR/T2B

Load bars to weight then…At Game Speed

50m Jog

5 WB

5 BJ

5 S20

5 HKR/T2B

Make necessary adjustments….

(Note: Running substitution = 500m Row or 25/20 Cals AB)

Metcon (Time)

For Time

400m Run

50 WB (20/14) (RX+30/20)

40 BJ (24/20)

30 S20 (75/55) (RX+ 135/95)

20 Hanging Knee Raises (RX+T2B)
Goal of todays WOD is to start to understand how to pace early and push the pedal down as the reps decrease:

* Idea of 400 should be to run @ approximately 75-80% of a ME 400;

* Quick breath and then into 2-3 Big Sets on WB

* Steady and methodical (limited breaks) on BJ (breathing at top)

* Gain steam into the S20 and HKR/T2B sets (think 2-3 sets on these with limited rest time between sets)

*The finish line is near when you get to S20 so stay focused and sprint through the finish!

Mobility

Coach Led

11/04/2017

C2 – CrossFit

Warm-up

Coach Led

Conditioning

3-Person Team

“Fight Gone Bad”

5:00 @ each staton

:60 Rest between stations

Station 1: Row (Cals)

Station 2: Push Press (45/35)

Station 3: Box Jumps (24/20)

Station 4: Russian KBS (1.5/1)

Station 4: Wall Balls (20/14)

(Note: Teams can switch as they see fit)

11/03/2017

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 (Note: Add weight from last week)

Set 2: 8 Hawaiian Squats/Leg

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 3:00 for 9:00 (3 Sets))

Back Squats @ 20X1

Set 1: 10 Reps @ 40-45% + 10 Alt. DB Front Rack Walking Lunges

Set 2: 10 Reps @ 50-55% + 10 Alt. DB Front Rack Walking Lunges

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

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

Conditioning

Barbell Warmup:

2 Rounds:

5 RDL (45/35)

5 Dimmel (45/35)

5 Tuck Jumps

Then….

Build to Load

Then @ game speed….

5 TnG DL

5 BJ

Assess weight and box height….

Then one more round @ game speed focusing on breathing cadence for both movement

5 TnG DL

5 BJ

Metcon (AMRAP – Reps)

8:00 AMRAP

10 DL (95/65) (RX+155/105)

15 BJ (24/20)

15 DL

15 BJ

20 DL

15 BJ

25 DL

15 BJ…….

(Note: Keep adding 5 reps to DL each set until 8:00 mark)
Note:

* Goal of this workout should be to keep a steady pace from 0:00-6:00 (Think 80%) and then try to pick up the pace on the last 2:00 of the WOD

* Take breaks at top of DL and on top of the box (hip extension) instead of resting with your hands on your knees

*Be in control of your breathing cadence on all these reps

*Practice the breathing for these reps before we get after it!

Mobility

Coach Led

11/02/2017

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 (Calories)

@ 15:00

14:00 Alt EMOM

Min 1: 12 WB (20/14)

Min 2: :45 AMRAP 25m Shuttle Sprints

(Note: Only score Shuttle Sprints; Each 25m = 1 Rep)

@ 32:00

5:00 Coach Led Mobility/Recovery

11/01/2017

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

+

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

Weightlifting

Barbell Warm-Up/Tech Work (Coach Led)

3-4 RDL @2222

3-4 Front Squats @23X1

3-4 Strict Press w/ :03 Pause OH

3-4 Thrusters

3-4 Front Rack Shoulder Rotations/Side

3-4 Back Squats @23X1

3-4 Behind the Neck Push Press

3-4 Back Rack Shoulder Rotations/Side

3-4 Good Mornings @2222

Then….

2 Tall Cleans

Hip Power Clean + Hip Clean (Full)

Hang Power Clean + Hang Clean (Full)

Low-Hang Power Clean + Low-Hang Clean (Full)

(:02 Pause in Catch on all Reps)

4:00 to warm up then….

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

10 Power Cleans @ 65%

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 (5 Rounds for time)

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

15/12 Cals (AB)

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

5 Front Squats

5 S20

(Note: Time per round)
(Note: Cals should take :60 or less; adjust accordingly to try and keep rounds at 1:30-2:00 max; Pick a weight that allows you to move quickly throug the barbell complex…preferably unbroken)

Mobility

Coach Led