Chapter2Fitness Workouts For the Week Monday 13/4/2015 - CrossFit C2F

Chapter2Fitness Workouts For the Week Monday 13/4/2015

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Workouts For The Week

Team C2F

Monday 13/4/2015

W.U:

Emom 4:

(1) Skip 45 sec

(2) Wall Squat 45 sec

6 Min Amrap:

(1) O/H squat holds with 5 pass throughs at each depth(1/4,1/2, full)

(2) Crab walk + Duck walk 1 length each

Strength:

E2mom x 16mins

Overhead squat X 5 Reps

WOD:

3 Rounds For Time

30 KB swings

20 pull ups

Tuesday 14/4/2015

WU:

Emom 4:

(1) Skip 45 sec

(2) Squat Lunge complex X8

6 min Amrap

(1)Hollow hold to Hollow arch X5

(2) RDL X10+ Clean Pull From pockets X5

Strength:

Emomx10mins

Clean x 1.1 @80% (10 sec rest between reps)

WOD:

5 Rounds For Time

2x Curb run

7 Burpees

3 Muscle Ups

Rest 2mins between rounds

Wednesday 15/4/2015

WU:

Gymnastics 10 Min Amrap

(1) Headstand/Handstand (Hollow Lock)

(2) Strict leg raise X10

(3) Downward dog pushup

(4) Kipping swing X10 No further progression just focus in active shoulder and core

Strength:

EMOM x 10mins

Level 1: 5-8 banded pull ups

Level 2: 3 pull ups

Level 3: 2 C2B, 1 Muscle Up

WOD:

Partner WOD: Each partner must complete

20 Thrusters @50/25 (Alternate Rounds)

25 Thrusters @40/20

30 Thrusters @30/15

Thursday 16/4/2015

WU:

EMOM 4:

(1) Skip 45 Sec

(2)Bench T-spine stretch 30 Sec

+ Wall Climb Hold/Shoulder Taps 30 sec

Jerk Drills

Strength:

EMOM x 15mins

Front squat X1 + Split Jerk X 

WOD:

3 Rounds For Time:

60secs Max reps GTOH @60/40kg

60secs Max reps Box jumps

Rest 60secs

Friday 17/4/2015

W.U:

10 Min AMRAP

(1) Scap pull up X10

(2) Kick to Glute Bridge +hold 2 sec X 10

(3) Broad Jump X5

(4) BB RDL X10

Strength:

E2MOM X 12

Deadlift X4-6 Reps @2.1.X.1

WOD:

3 Rounds For Time

30 wall balls

100 Double Unders

Saturday 18/4/2015

W.U:

6 Min AMRAP

(1) Curb Run

(2) Jerk Grip OH Lunge X10

(3) Half Squat wall slide X10

3 Rounds

Snow angels x 10reps,

Face pulls x 10 reps

Prone pass throughs x 10 reps

Jerk foot drills and jerk balance

Strength:

Every 2mins X12 Min

Push press x 1 + Jerk x 2 

WOD:

12min Amrap

15 Toes To Bar

10 Burpee

15/15 O/H plate lunge