CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

WEDNESDAY’S LINEUP (07/23/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH/MOBILITY

SNATCH WEDNESDAY’S

3X3 MUSCLE SNATCH

3X3 POWER SNATCH

3X3 OHS

(FOCUS ON POSITION, DEPTH)

(ADD WEIGHT)

WOD

FILTHY 50

(SEE COACH FOR DETAILS)

COMPETITORS WOD

1. Clean
1RM Power Clean

2. Squats
7×5 Back Squats, across

3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

4. Press
EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes

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TUESDAY’S LINEUP (07/22/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

5X5:SQT CLEAN

(SPEED!)

(ADD WEIGHT)

5X5: BACK SQUAT

(SPEED!)

(SEE COACH FOR DETAILS)

WOD

5 MIN AMRAP:

5 EA. SIDE TEBOW LUNGE

10 V-UPS/SIT-UPS

CFNE COMPETITORS

1. Snatch
EMOMx15
Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

2. For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

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MONDAY’S LINEUP (7/21/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT)

5X5  ROW OR PULLS

WOD

21-15-9

BUMPER PLATE G2OH

BURPEES

KBS

CFNE COMPETITORS

TBD

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FRIDAY’S LINEUP (07/18/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH

5×5, 3×3, 1RM  DEADLIFTS (ADD WEIGHT)

COMPETITORS WOD

1. Squat
10×3 Front Squat, across

2.  Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minut rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minutes of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

3. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards

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WEDNESDAY’S LINEUP (07/16/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH/MOBILITY

SNATCH WEDNESDAY’S

5×1 3 POSITION SNATCH/SNATCH PULL/SNATCH BALANCE

(FOCUS ON POSITION, DEPTH)

(ADD WEIGHT)

WOD

COACHES CHOICE

COMPETITORS WOD

1. Squats
7×5 Front Squats

2. Power Cleans
EMOMx7: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute.

3. Team Strongman Style
Teams of 2-4 athletes complete as many sets as possible in 8 mins at each station
50m Prowler Sprint
50′ Farmer’s Carry
Giant Tire Flips
50′ Yoke Carry
Strongman Log Push Press
One athlete works at a time. You choose the weight, but make it heavy. Rest 2 minutes between stations.

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TUESDAY’S LINEUP (07/15/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

WOD/STRENGTH:

5 RDS:

CLEAN, FR. SQUAT, PP, BACK SQUAT, BTN PP x 7  = 1 RD

(ADD WEIGHT)

(SEE COACH FOR DETAILS)

CFNE COMPETITORS

1. “Satan’s Whiskers”
3 RFT:
10 C2B Pull ups
10 Front Squats, 165/115
10 Burpees

2. Gymnastic Skills
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU

3. Strength
4×10 1-arm Bench Supported Dumbbell Bent Over Row (4 sets each side)

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MONDAY’S LINEUP (7/14/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT) – THEN – 50% DROP SET: 10 REPS

5X5  ROW OR PULLS

WOD

8 RDS (20 SEC. WORK/10 SEC REST)

- KBS

8 RDS  (20 SEC. WORK/10 SEC REST)

- BURPEES

CFNE COMPETITORS

1. Snatch
Work up to a heavy Squat Snatch from the low hang (below knees)

2. Sqauts
5×7 Front Squats, across

3. “Sugar Daddy”
21-15-9 Dead Lifts, 225/155

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FRIDAY’S LINEUP (07/11/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH

6×3 DEADLIFTS (ADD WEIGHT)

WOD

10 MIN EMOM:

3 SLAM BALLS

3 DEADLIFTS (ANYWHERE BETWEEN 85-100% OF YOUR 3RM)

3 BOX JUMPS

COMPETITORS WOD

1. Squats
10×3 Back Squats, across

2. “Snake Bite”
21-15-9:
Squat Snatches, 95/65
C2B Pull ups

3. Press
5×5 Strongman Log Strict Press, climbing

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THURSDAY’S LINEUP (07/10/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

STRENGTH:

EVERY 3 MIN:

POWER CLEAN, PUSH PRESS, BEHIND THE NECK SNATCH PRESS x 5

WOD:

10 MIN EMOM:

POWER CLEAN TO PUSH PRESS x 3

(ADD WEIGHT)

CFNE COMPETITORS

Recovery Day

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WEDNESDAY’S LINEUP (07/09/2014)

WARM UP/MOBILITY

800M RUN—3 BURPEE COMPLEX—10 PVC SHOULDER ROLLS—30sec PVC “NUM-CHUK” STRETCH—30sec PVC LAT STRETCH

3 FACE TO WALL SQUATS- ARMS OVERHEAD

3 FACE TO WALL SQUATS- ARMS @ SIDES

5 SLOW MOTION SQUATS

NEW!!! SHUTTLE WARMUPS (SEE COACH)

WOD

20 MIN AMRAP:

10 BURPEES

10 BALL SLAMS

10 EA. SIDE-  LUNGES

10 BURPEES

10 BALL SLAMS

10 EA. SIDE- LUNGES

SPRINT (FENCE)/ROW 500M

COMPETITORS WOD

1.  Squat
7×5 Back Squats, across

*
2.  Sumo Deadlift
1 RM
**
3.  EMOMx15

Min 1:  6 Sumo Dead Lifts at 60% of 1RM
Min 2:  :40 Hollow Hold
Min 3:  10 Strict TTB

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