CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

WEDNESDAY’S LINEUP (07/30/2014)

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

5X3 3 POSITION SNATCH

5X3 POWER SNATCH

(FOCUS ON POSITION, DEPTH)

(ADD WEIGHT)

WOD

FOR TIME (10 MIN CAP):

75 POWER SNATCHES

COMPETITORS WOD

1. OHS
Heavy Single

2. Snatch Balance
Heavy Single

3. Squat Snatch
Heavy Single

4. Front Squat
7×5, across

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TUESDAY’S LINEUP (7/29/2014)

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:

3X3:SQT CLEAN (3)- PRESS- BACK SQUAT (3)

(SPEED!)

(ADD WEIGHT)

7X5: BACK SQUAT

(SPEED!)

(SEE COACH FOR DETAILS)

WOD

3 MIN AMRAP:

3 JUMP SQUATS

3 BURPEES

CFNE COMPETITORS

1. “Open Test”
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

2. 5 Rounds NOT for time of:
500-400-300-200-100m Row
5 Bench Press, 225/135
10 Bent Over Row, 155/95
15 GHDSU

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MONDAY’S LINEUP (7/28/2014)

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

FOR TIME (10 MIN CAP):

50 KBS

50 HRPU

50 KBS

50 V-UPS

CFNE COMPETITORS

1. Snatch
1RM

2. Squat
5×7 Front Squats Across

3. Gymnastics Benchmark
Max unbroken strict C2B Pull ups

4. 5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

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FRIDAY’S LINEUP (7/25/2014)

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

21-15-9

POWER CLEANS

BURPEES OVER BAR

10 MIN CAP!!!!

COMPETITORS WOD

1. Squats
10×3 Back Squats, across

2. Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch

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THURSDAY’S LINEUP (07/24/2014)

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 2MIN:

PUSH PRESS (ADD WEIGHT)

WOD:

CORE WORK: SEE COACH FOR LINEUP

CFNE COMPETITORS

Recovery Day

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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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