CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

TUESDAY’S LINEUP (4/15/2014)

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)

STRENGTH

5RDS:

5 BACK SQUATS

(ADD WEIGHT)

-THEN-

1 RD @ 75%:

9 FRONT SQUATS

WOD

SEE COACH

CFNE COMPETITORS

1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2.  EMOMx5
5 TnG Squat Snatches, across.

3.  For Time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20″

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MONDAY’S LINEUP (4/14/2014)

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

5 RDS:

5 BENCH PRESS (ADD WEIGHT)

WOD

10 MIN AMRAP:

5 BB ROWS

5 PUSH UPS

5 (EA. SIDE) DB SNATCH

15 KBS

CFNE COMPETITORS

RECOVERY DAY

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FRIDAY’S LINEUP (04/11/2014)

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

5×5 DEADLIFTS (ADD WEIGHT)

WOD

5 RDS

SHUTTLE RUN

BURPEES

(SEE COACH)

CFNE COMPETITORS

1.  ”Diane”
21-15-9:
Dead Lift, 225/155
HSPU

Rest 3-4 hours.

2.  ”Squatting Elizabeth”
21-15-9:
Squat Cleans, 135/95
Ring Dips

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THURSDAY’S LINEUP (4/10/2014)

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

WOD WARMUP (SEE COACH)

STRENGTH

5X5: THRUSTERS (ADD WEIGHT)

WOD

3RDS – EMOM:

-ROW

-KB HIGH PULL

-BALL SLAM

-BALL TOSS

***KEEP TRACK OF REPS FOR EACH

CFNE COMPETITORS

RECOVERY DAY

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WEDNESDAY’S LINEUP (4/9/2014)

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

5×3 3 POSITION SNATCH

(FOCUS ON POSITION, DEPTH)

(ADD WEIGHT)

WOD

COACHES CHOICE

CFNE COMPETITORS

2014 MASTERS & 2015 OPEN ATHLETES

1.  Snatch
1RM

2.  10 RFT:
10 TTB
10 Ground to Overhead, 95/65

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TUESDAY’S LINEUP (4/8/2014)

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

5RDS:

5 BACK SQUATS

(ADD WEIGHT)

-THEN-

4 RDS:

3 FRONT SQUATS

(ADD WEIGHT)

WOD

12 MIN AMRAP:

5 BURPEES

10 BOX JUMPS/STEP UPS

15 KBS

CFNE COMPETITORS

1.  Jackie
1,000m Row
50 Thrusters, 45
30 Pull ups

2.  Clean Complex
work up to a heavy (not max) set of: Squat Clean + Front Squat + Jerk

3.  Front Squat
work up to a heavy (not max) set of 3 Front Squats

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MONDAY’S LINEUP (APRIL 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)

MOBILITY/STRENGTH

5 RDS:

5 BENCH PRESS (ADD WEIGHT)

WOD

JUMP ROPE: 150,120,90,60,30

PUSH-UPS: 25,20,15,10,5

CFNE COMPETITORS

RECOVERY DAY

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THURSDAY’S LINEUP (4/3/2014)

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

A- PULL UPS AND BOX JUMPS: 10,8,6,4,2

B- PUSH UPS AND BACK EXT: 10,8,6,4,2

C- V-UPS AND OHS: 10,8,6,4,2

STRENGTH

3×3: PUSH PRESS  (ADD WEIGHT)

(DIP, DRIVE, PUNCH)

WOD

10 MIN AMRAP:

30 KBS

30 BICYCLE CRUNCHES (15EA SIDE)

5 HINDU PUSH UPS

CFNE COMPETITORS

RECOVERY DAY.

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WEDNESDAY’S LINEUP (4/2/2014)

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

5×3 3 POSITION SNATCH

(FOCUS ON POSITION, DEPTH)

(ADD WEIGHT)

WOD

COACHES CHOICE

CFNE COMPETITORS

1.  Big Clean Complex
6 climbing sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Each set of the “Big Clean Complex” consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set. 

2.  Gymnastics Skills
A.  3×20 Unbroken C2B- rest as needed between sets.
B.  30 Burpee Muscle ups for time - rings set at six inches above max reach.

 

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TUESDAY’S LINEUP (4/1/2014)

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

5 RDS: BARBELLL COMPLEX

HIGH PULL, CLEAN, FRONT SQUATS, BACK SQUATS, SQUAT CLEANS

STRENGTH

5RDS:

5 BACK SQUATS

(ADD WEIGHT)

-THEN-

3 RDS:

3 FRONT SQUATS

(ADD WEIGHT)

WOD

SEE COACH

CFNE COMPETITORS

1.  ”Christine”
3 RFT:
500m Row
12 Deads, bodyweight
21 Box Jumps, 20″ – games standards.

2.  Strength
Dead Lift, work up to a heavy triple

3.  Strength Accessory
Straight sets, rest equal to work time.
20 Sumo Deads, 155/105
20 Romanian Deads, 155/105
20 Stiff Leg Deads, 155/105
20 Deads, 155/105

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