WOD

Titanic Tuesday

CrossFit C2L Naperville, IL / CrossFit C2L Plainfield, IL

Welcome to day two of Pull Up Month! If you haven’t done your initial max pull up test make sure you do it so you can track your progress this month. So exciting!

Warm-up

400m Run

30s ea:
High knees
Butt Kickers
Soldier Kicks
Scorpion Stretches
PVC OHS

200m Run

20s ea:
High knees
Butt Kickers
Soldier Kicks
Scorpion Stretches
PVC OHS

100m Sprint

Skill / Strength

Pull-Up Week 1, Day 2

Push-Ups – 1 Set, Max Effort
Push-Ups – 3 sets @ 40% of max reps

4 x 8 Single Arm DB Rows

Metcon – TIME

3 Rounds (16min Time Cap)

Rx+
500m Row (or 400m run)
12 OHS (155/105)
15 Box Jumps (30/24)
Rx
500m Row (or 400m run)
12 OHS (135/95)
15 Box Jumps (24/20)
Lvl 2
500m Row (or 400m run)
12 OHS (115/75)
15 Box Jumps (20/16)
Lvl 1
500m Row (or 400m run)
12 OHS (95/65)
15 Box Step-Ups (24/20)

 

Metcon Monday

Welcome to the first day of Pull Up Awareness Month. We are going to be focusing on building strength in, and improving, pull ups across the board. Enjoy!

Warm-up

2 Rounds

1min Jump Rope
Scap Pull Ups (10) (beginner)
Butterfly Scap Pull Ups (10) (advanced)
Jump Squats (10)
Plank Push-Ups (10)

Skill / Strength

Pull-Up Week 1, Day 1

Ring Rows (30)
Dead Hangs – 3 Sets ALAP
Negative Pull-Ups (20)

Max Strict Pull Up Test

Metcon – TIME

21-15-9 (10min Cap)

Rx+ (15-12-9)
Hang Power Cleans (135/95)
Push Press (135/95)
Deadlifts (135/95)
Rx
Push Press (135/95)
Deadlifts (135/95)
Lvl 2
Push Press (115/75)
Deadlifts (115/75)
Lvl 1
Push Press (95/65)
Deadlifts (95/65)

 

Fantastic Friday

“You’ve got to be a beginner before you can be anything else.”

Warm-up

30s:

Jumping Jacks
Air Squats

Single Unders
Knuckle Drags

Single Unders
Active Spidermans

Double Under Practice
Sit-ups

Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Skill / Strength

5 x 12 Single Leg KB Split Squats

Metcon – TIME

5 Rounds

Rx
10 Pistol Squats
5 Deadlifts (275/195)
Lvl 2
10 Pistol Squats
5 Deadlifts (255/175)
Lvl 1
10 Pistol Squats
5 Deadlifts (225/155)

 

Benchmark Thursday – CrossFit Open 11.1

Benchmark Thursday today covers one of the first CrossFit Open workouts.

Warm-up

2 Rounds

Walking Lunge w/ Samson Stretch
Side Lunge
10 PVC OHS
10 Side Open Push-Ups
8 Jumping Pull-Ups

Then:

Burgner Warm-Up:
1. Down & Finish
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Lands 2, 4, 6″
5. High Hang Power Snatch
6. Hang Power Snatch

Metcon – AMRAP

CrossFit Games Open 11.1

10-Minute AMRAP of:

30 Double-Unders
15 Power Snatches, 75# / 55#

 

Partner Wednesday

“Make it happen. Shock everyone.”

Warm-up

200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Walking Samson
Walkouts
Toe Walk
Heel Walk
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Metcon – AMRAP

20min AMRAP

Rx
7 Push Jerk (135/95)
7 Burpees
200m Run
Lvl 2
7 Push Jerk (115/75)
7 Burpees
200m Run
Rx
7 Push Jerk (95/65)
7 Burpees
200m Run

 

Tabata Tuesday

“It’s okay to be scared. Being scared means you’re about to do something really, really brave.”

Warm-up

400 Meter Run or 500 Meter Row

10 Good Mornings
10 Spiderman Push-Ups

10 Back Squats
10 Active Samson

10 Strict Press
10 Knuckle Drags

10 Stiff Legged Deadlifts
10 Push-ups to Down Dog

Metcon – AMRAP

Tabata Tuesday

Tabata today is 8 rounds of one movement followed by a 1min rest before moving on to the next movement.

Rx
Wall Balls (20/14)
Cal Row
KB Snatch (53/35)
Lateral Box Step-Overs (20/16)
Lvl 2
Wall Balls (14/12)
Cal Row
KB Snatch (44/26)
Lateral Box Step-Overs (20/16)
Lvl 1
Wall Balls (12/10)
Cal Row
KB Snatch (35/18)
Lateral Box Step-Overs (20/16)

 

Empowering Athletes. Forging Elite Communities.

Address: 3075 Book Rd, Suite 111 Naperville, IL 60564 Phone:331-701-8104 Email:info@crossfitc2l.com