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)