WOD (Workout Of The Day)

C2 – CrossFit

General Warm Up

Lap Jog

Lap Skip

Lap Lateral Shuffle

Lap Walking Qaud w/ Other Arm to Sky

Lap Hamstring Stretch (Heel Down/Toe Up/Grab Toe)

Then Coach Led…..

Perfect Stretch Routine

Dynamic Warm Up

Metcon (No Measure)

12:00 Alt EMOM

Min 1: (DB Curl + DB S20) x 5

Min 2: 12 KBS (Moderate)

Min 3: 12/9 Cals (Row)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

100/75 Cals (Row)

50 DB Push Press (35/20)

50/35 Cals (Row)

25 DB Push Press (35/20)

(Note: Break up as you see fit)

Mobility

C2 – CrossFit

General Warm Up

:30 Jog

:30 Banded Forward Walk

:30 Banded Backward Walk

:30 Squats w/ Hip Circle

:30 Walkouts

:30 Heel Walk

:30 Alt Plank Shoulder Taps

Barbell Warm Up

Barbell (Full) (No Measure)

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 Press

5 OHS

5 RDL

5 Front Squats @22X1

Then….

Perfect Stretch Sequence

Then…

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 or OHS

Hip Full (Squat)

Hang Power + FS or OHS

Hang Full (Squat)

Mid-Shin Power + FS or OHS

Mid-Shin Full (Squat)

(Note: FS or OHS based on Lift; Clean = FS/ Snatch = OHS)

Strength

4:00 to warm up to load then….

Power Clean (Every :30 for 5:00 )

(Note: Choose a challenging weight, but something that you can keep across the board for all 10 reps)

Conditioning

Metcon (Time)

30 DL (95/65)

15 Bar Facing Burpees

30 Thrusters (95/65)

15 Lateral Burpees over Bar

30 DL (95/65)
(Note: Scale to a weight will allow you to move quickly through the barbel portion of this MetCon)

Mobility

C2 – CrossFit

General Warm Up

:30 Jog

:30 Jumping Jacks

:30 Squats

:30 Walking Hamstring Stretch (Heel Down/Toe Up)

:30 Walking Samson Stretch

:30 Walking Cradle Stretch

3 Air Squats + Broad Jump

Dynamic Warm Up

Metcon (No Measure)

9:00 Alt EMOM

Min 1: 3 Strict Pull Ups + 6 HRPU + 9 Air Squats

Min 2: 12 Slam Balls (30/20)

Min 3: 30 DU or 50 Singles

Conditioning

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

15 Russian KBS (1.5/10

10 Box Jumps (24/20)

15 Wall Balls (20/14)
(Note: Alt full rounds for both amraps)

Rest/Walk 5:00 then…..

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP

10 Burpees over Erg

15/12 Cals (Row)

Mobility

C2 – CrossFit

General Warm Up

:30 Jog

:30 Skip

:30 Lateral Shuffle

:30 Walking Quad w/ Other Arm to Sky

:30 Lateral Lunges

Then Coach Led…..

Perfect Stretch Routine

Barbell Warm Up

Barbell (Short) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (Back Rack)/Side

5 Strict Press

5 Front Squats

5 RDL

Strength

Back Squat (Every :90 for 12:00 (8 Sets) )

(Note: Quickly build to HS in 8 sets; Have a goal in mind and reverse engineer how you can reach this number in 8 sets)

Conditioning

Metcon (Time)

Partner For Time

21-15-9

Front Squat (135/95)

HSPU
(Note: Scale HSPU to less reps or DB LSit Press 35/20)

(Note: Partner A 21/21…Partner B 21/21…Partner A 15/15….Partner B 15/15….)

Mobility

C2-Main – CrossFit

General Warm Up

:30 Jog

:30 Walking Hamstring Stretch (Heel Down/Toe Up)

:30 Walking Samson Stretch

:30 Walking Cradle Stretch

:30 Jumping Jacks

:30 Squats

:30 Push Ups

Conditioning

Partner

6 RFT

200m Run w/ Plate OH (45/25)

25 Synchro Sit Ups (Lock Feet)

20 Synchro Squats

15 Synchro Burpees

10 Synchro Lunges (Per Leg)

C2-Main – CrossFit

Warm-up

Coach Led

Conditioning

Metcon (Time)

Teams of 4

5K Row

150 Pull Ups

300 S20 (45/35)

600 Sit Ups

EMOM Rotate stations. Once reps are completed at any station that becomes a rest station until all stations are complete. 35:00 Time Cap. Any reps not completed at time cap = 1 burpee for each TM

C2-Main – CrossFit

General Warm Up

3 Rounds

(Waterfall Style)

150m Row

Then…

Round of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

(Note: Pick up intensity round over round)

Conditioning

Family “Fun”

Thanksgiving with the Girls (Time)

For Time:

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Air Squats

Helen’s House

400 m Run

21 Russian KBS (1.5/1) (RX+ American)

12 Pull-ups

Fran’s House

15 Thrusters (95/65) (RX+ 135/95)

Nancy’s House

400 m Run

15 Front Squats (95/65) (RX+ OHS – 135/95)

Grace/Isabel’s House

20 G2O (95/65) (RX+ 135/95)

Kelly’s House

400 m Run

30 Box Jump (24/20)

30 Wall Balls (20/14) (RX+ 30/20)
**You go, I go format.

(Each partner will complete all the reps)

Ex.

Partner 1 completes 20 PU

Partner 2 completes 20 PU

Partner 3 completes 20 PU

Partner 1 completes 20 Push Ups

Partner 2 completes 20 Push Ups

Partner 3 completes 20 Push Ups……

**All athletes must complete the run(s) for each workout together

C2-Main – CrossFit

General Warm Up

:30 Jog

:30 Walking High Knee Karaoke (Right)

:30 Walking High Knee Karaoke (Left)

:30 Walking Forward Hurdle Drill

:30 Walking Knee to Chest

:30 Walking Cradle Pulls

:30 Walk Outs

Then….

10 Lateral Steps w/ Hip Circle/Side + 10 Squats @22X1

Barbell Warm Up

Barbell (Full) (No Measure)

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 Press

5 OHS

5 RDL

5 Front Squats @22X1

Then….

Perfect Stretch Sequence

Then…

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 or OHS

Hip Full (Squat)

Hang Power + FS or OHS

Hang Full (Squat)

Mid-Shin Power + FS or OHS

Mid-Shin Full (Squat)

(Note: FS or OHS based on Lift; Clean = FS/ Snatch = OHS)

Strength

6 minutes to warm up then…

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

10 Power Cleans @ 80%

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

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)

Mobility

Coach Led

Announcements

Schedule Reminders:
Wed 11/22 – No 6:30 Group Class (All other classes normal)
Thur 11/23 – Thanksgiving Day: 8a and 9:30a Only
Fri 11/24 – Black Friday: 5:45a/8:30/9:30a Only

** No Open Gym on these Days
** Childcare available at 9:30 Classes Only

C2 – CrossFit

General Warm Up

:30 Jog

:30 Banded Forward Walk

:30 Banded Backward Walk

:30 Squats w/ Hip Circle

:30 Walkouts

:30 Heel Walk

:30 Alt Plank Shoulder Taps

Dynamic Warm Up

: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 (No Measure)

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)

(Note: Goal is to add some weight from last week)

Conditioning

Warm Up:

3 Rounds at Increasing Speed

3 KBS

3 Breaths

3 Burpees

3 Breaths

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

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

15 Burpee BJ (24/20)

Mobility

Coach Led

Announcements

Schedule Reminders:
Wed 11/22 – No 6:30 Group Class (All other classes normal)
Thur 11/23 – Thanksgiving Day: 8a and 9:30a Only
Fri 11/24 – Black Friday: 5:45a/8:30/9:30a Only

** No Open Gym on these Days
** Childcare available at 9:30 Classes Only

C2 – CrossFit

Warm-up

:30 Jog

:30 Jumping Jacks

:30 Squats

:30 Walking Hamstring Stretch (Heel Down/Toe Up)

:30 Walking Samson Stretch

:30 Walking Cradle Stretch

10 Air Squats w/ :02 Pause in Bottom

Barbell Warm Up

(Abbreviated Version)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (Back Rack)/Side

5 Strict Press

5 Push Press

5 Front Squats

5 RDL

Strength

Back Squat (Every 4:00 for 16:00)

Set 1: 10 @ 45-50%

Set 2: 12 @ 50-55%

Set 3: 14 @ 55-60%

Set 4: Est 20-Rep Max Back Squat

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
(Note: Must complete Min 1 & 2 as prescribed to score cals as RX or RX+)

Mobility

Coach Led