CrossFit C2E

Forging Elite Fitness in Historic Chester, New York

FRIDAY’S LINEUP (08/22/2014)

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:

EVERY 3MIN:

5X5

DEADLIFTS (ADD WEIGHT)

6 SEC. DECENT

WOD:

EMOM- 10 ROUNDS:

2 DEADLIFTS @ % OF LAST LIFT/1RM (SEE COACH FOR HELP)

CFNE COMPETITORS

1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

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THURSDAY’S LINEUP (8/21/2014)

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)

STRENGTH:

EVERY 2/3 MIN:

PUSH PRESS (ADD WEIGHT)

6 SEC. DECENT

—– ONLY WORKING SETS WILL COUNT (SEE COACH FOR DETAILS)

CFNE COMPETITORS

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WEDNESDAY’S LINEUPS (8/20/2014)

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

SNATCH WEDNESDAY’S

WOD

25-20-15-10-5

KBS

BURPEES

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TUESDAY’S LINEUP (8/19/2014)

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)

STRENGTH:

5 RDS:

2 FRONT SQUATS

4 BACK SQUATS

(6 SECOND DESCENT EACH REP)

(FROM THE GROUND OR RACK)

WOD

EMOM:

2 POWER CLEANS

MAX EFFORT BOX JUMPS (AS MANY AS YOU CAN WITH THE REMANING TIME)

CFNE COMPETITORS

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MONDAY’S LINEUP (8/18/2014)

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)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT)

5X5  ROW OR PULL UPS

(6 SECOND DESCENT EACH REP. 1 SEC PAUSE AT THE BOTTOM)

WOD

10 MIN AMRAP:

2 BURPEES

4 HRPU

6 V-UPS OR HOLLOWS

CFNE COMPETITORS

1. Squat
A. 7RM Back Squat
B. 7 RM Front Squat

2. “The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count

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FRIDAY’S LINEUP (8/15/2014)

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:

EVERY 3MIN:

5X5

DEADLIFTS (ADD WEIGHT)

6 SEC. DECENT

WOD:

FOR TIME:

9-12-15-12-9

KBS OR SLAM BALLS

BOX JUMPS

-THEN-

50 T2B OR V-UPS

CFNE COMPETITORS

1. Squats
10×3 Front Squats, across

2. 3 RFT:
75 Double Unders
50 Air Squats
25 Calorie Row

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THURSDAY’S LINEUP (8/14/2014)

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:

EVERY 2MIN:

PUSH PRESS (ADD WEIGHT)

6 SEC. DECENT

WOD:

CC’S BIRTHDAY!!!!

40 POWER CLEANS

40 BURPEES

FOR TIME (10 MIN CAP)

CFNE COMPETITORS

Recovery Day

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WEDNESDAY’S LINEUP (08/13/2014)

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

SNATCH WEDNESDAY’S

WOD

100 HOLLOW HOLDS

100 FLOOR BACK EXT

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TUESDAY’S LINEUP (8/12/2014)

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)

STRENGTH:

5 RDS:

2 FRONT SQUATS

4 BACK SQUATS

(6 SECOND DESCENT EACH REP)

WOD

10 MIN AMRAP:

1 OHS

2 BOX JUMPS

5 KBS

CFNE COMPETITORS

1. Row
500 meters for time

rest 20 minutes

2. Strict Press Biathlon
800m Run
21 Unbroken* Strict Press, 115/75
800m Run
18 Unbroken* Strict Press, 115/75
800m Run
15 Unbroken* Strict Press, 115/75

*200m Run penalty must be completed any time the strict press is broken

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MONDAY’S LINEUP (8/11/2014)

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)

MOBILITY/STRENGTH

5X5 BENCH PRESS (ADD WEIGHT)

5X5  ROW OR PULL UPS

(6 SECOND DESCENT EACH REP)

WOD

4 MIN TABATA (20 SEC WORK/10 SEC REST):

BURPEES

CFNE COMPETITORS

1. Squat
5×7 Front Squats, across – stay on track we will be retesting your 1RM shortly.

2. “Karabel”
10 RFT of:
3 Power Snatches, 135/95
15 Wall Balls

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