CCX 

 

Warm-Up: 15:00

100 Banded Side Steps

50 Banded Good Mornings

25 Glute Bridges

13 Barbell Stripper Squats

6 5sec Pause Squats

*Remaining time Build to your starting load

 

Strength: EMOM x 10:00

EMOM Complete 3 Back Squats 

*Every set should be challenging but you can increase the load each round as you feel fit.

*Weight should be either 75-85% of 3RM or 70% of 1RM*

Work-Out: 2020 Games Work-Out

For Time Complete:

30 Toes To Bar + 30 Weighted Lunges

20 Toes To Bar + 30 Weighted Lunges

10 Toes To Bar + 30 Weighted Lunges

*Weight must be held above shoulders.

*Toes To Bar Can Be Scaled To Hanging Knee Raises

*Weights prescribed for the CC Members are M= 1 x 32 or 24, F= 1 x 24 or 16

*Weights prescribed for the games athletes are M = 2 x 32, F = 2 x 24

CCHIIT (Lunch Time Session)

Warm-Up: 3:00 AMRAP

10 Air Squats

10  Step-ups 5 Each Leg

10 KB Deadlift

 

 

Work-Out: 10 Rounds (22:00 Time Cap)

10 Wall Balls

10 Med Ball Step-ups (5 Each Leg)

10 Russian Swings

10 KB SDHP 

 

CC Metcon (Fun/Chill Day)

Warmup 6:00 AMRAP

10/8 Cal Bike/Row

10 Jump Squats

10 Jump Press-ups (Aim To Get Hands Off The Floor, Or Press Explosively)

10 Banded Rows (Explosive Reps)

10 Ab-mats

 

Strength/Playtime 15:00

You Have The Choice of 3 Options For The 15:00 –

-Box Jump Work: Build To Highest Jump, Try Seated Jumps or Depth Jumps,

Give Yourself An EMOM etc…

 

-Clean Work: Build To Heavy Clean, Perform Any Variation You Wish,

Work On A Complex Of Your Choice, Stay Light And Work On Technique etc…

 

-Overhead Work: Build To Heavy STOH, Perform Any Variation You Wish,

Work On A Complex Of Your Choice, Stay Light And Work On Technique etc…

*If You Wish To Work On Anything Else, Ask Coach Matt :)*

 

Metcon 10:00 Steady AMRAP

AMRAP BikeErg/Rower At Steady Pace

Every 1:00 –

5 GTOH 

*Weight Of Choice: If You’d Like A Harder Workout, Go Heavier;

If You’d Like A Steadier Workout, Keep It Light*