Month: July 2016

Teen Power & Strength

CrossFit C2L – Teen Strength & Conditioning Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a …
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Manic Monday

CrossFit C2L – CrossFit “I don’t know the way but I’ll be there soon.” Warm-up Warm-up (No Measure) 400m Run PVC Pass Thrus (10) High Knees Down & Back Butt Kickers Down & Back Banded Hamstring Stretch Foam Roll Spine Pigeon Pose Skill / Strength Deadlift (3@65%, 3@75%, 3@85%, AMRAP@90%) EOMOM Metcon (AMRAP – Reps) …
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Monday OCR Mania!!

CrossFit C2L – Obstacle Racing (OCR) Warm-up 2 Minute Jump Rope Frankensteins D/B Runners Lunge D/B Twists, 10 ea side Superperson’s, 10 Obstacle Monkey Bar Strength 2×5 Pullups 2×5 Chinups 5 Alternate Hold pullups C2L Rig Metcon for Time (Time) 200M run with Wreck Bag (40/25) 10 side open push ups Monkey Bars 200M run …
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Partner Sunday

CrossFit C2L – CrossFit “Talent wins games, but teamwork and intelligence wins championships.” Warm-up Warm-up (No Measure) 400m Run Walking Groiner Stretch Down and Back High Knees Down and Back Foam Roll IT Band Bird Dogs (10ea side) Skill / Strength Push Jerk (Skill Work) Focus on timing and full extension with hips before dropping …
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Sunday OCR Savage

CrossFit C2L – Obstacle Racing (OCR) Warm-up 500M Row 50 Jumping Jacks Frankensteins D/B Runners stretch D/B 10 hand release pushups 20 Abmat situps Obstacle Atlas Stone Practice KB Sumo Deadlift C2L Rig Work Metcon (Time) 4 Rounds for Time10 Jumping Pullups 15 OTWB Burpees 20 Wreck Bag Over the Shoulder 30 Wreck Bag Toe …
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