CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

WEDNESDAY’S LINEUP (11/19/2014)

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

TABATA

RUN 0-4 MIN

ROW 5-9 MIN

T2B 10-14 MIN

BOX JUMPS 15-19 MIN

DB SNATCH 20-24

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TUESDAY’S LINEUP (11/18/2014)

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:

10X4 BACK SQUATS

EVERY 3 MIN.

(SEE COACH FOR DETAILS)

WOD

25-20-15-10-5 WALLBALLS

5-10-15-20-25 KBS

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MONDAY’S LINEUP (11/17/2014)

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

10X4 BENCH PRESS (ADD WEIGHT)

10X4 BENT OVER ROW

WOD

“ANNIE”

50-40-30-20-10 DU

50-40-30-20-10 SIT-UPS

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FRIDAY’S LINEUP (11/14/2014)

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)

STRENGTH:

10×4 DEADLIFTS

WOD:

Power Clean Practice

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WEDNESDAY’S LINEUP (11/12/2014)

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)

SNATCH WEDNESDAY’S

SNATCH PRACTICE

WOD

7RDS/7MIN:

7 KB SNATCH

7 V UPS

7 RDS/7MIN:

6 MED BALL SITUPS

6 OH TEBOW LUNGES

7 RDS/7MIN:

7 KBS

3 BURPEES

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TUESDAY’S LINEUP (11/11/2014)

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:

10X4 BACK SQUATS

EVERY 3 MIN.

(SEE COACH FOR DETAILS)

WOD

5RDS OR 10 MIN:

10 FRONT SQUATS AT 75%

20 DU/40 SINGLES

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MONDAY’S LINEUP (11/10/2014)

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)

MOBILITY/STRENGTH

10X4 BENCH PRESS (ADD WEIGHT)

10X4 BENT OVER ROW

WOD

5 RDS OR 10 MIN:

30 KBS

15 BURPEES

 

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FRIDAY’S LINEUP (11/7/2014)

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 DEADLIFTS

WOD:

10 MIN CAP:

21-15-9

DEADLIFTS (SEE COACH FOR WEIGHT)

T2B/K2E

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THURSDAY’S LINEUP (11/6/2014)

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 2 MIN:

5 CLUSTERS (SQUAT CLEAN THRUSTERS)

WOD

CLUSTERS

BURPEES

DOUBLE UNDERS

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WEDNESDAY’S LINEUP (11/5/2014)

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)

SNATCH WEDNESDAY’S

SNATCH PRACTICE

WOD

10 RDS OR 25 MIN CAP:

1 PARKING LOT LAP (SEE COACH)

7 SNATCHES 75/55

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