Announcements
🎄🎄NEW: Ugly Christmas Sweaters are now here for a limited time:
👉 http://bit.ly/ShopM2swag
CFM2 – M2-45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
20 Alt. Tuck-Ups
10 Air Squats
20 Quad Heel Taps
Strength
Metcon (Weight)
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans (95/65)|(65/45)
Max Alt. V-Ups with the remaining time.
(Score is Reps)
Announcements
🎄🎄NEW: Ugly Christmas Sweaters are now here for a limited time:
👉 http://bit.ly/ShopM2swag
CFM2 – M2 At Home
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 4 MINUTES
12 Jumping Jacks
12 Lunges
12 Glute Bridge-Ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Reps)
6 SETS (:20 ON / :10 OFF)
MOVT 1 – Double Unders (or Jumping Jacks)
MOVT 2 – Max Lunges
(Score is Reps)
Full-Body Sweat Workout
Metcon (No Measure)
E2MOM x 10 MINUTES
1:00 Cardio Choice
16 Box Step Ups
Into…
E2MOM x 10 MINUTES
10 Burpees + Extra Push-up
Max Cardio in Remaining Time
(No Measure)
Finisher + NCMOBILITY
Metcon (No Measure)
NOT FOR TIME*
40 Floor Press
40 Bicep Curls
40 Leg Lifts
40 Skull Crushers
*Break up in any order or in any combination in sets/reps.
then…
Check out today’s NCMOBILITY from The Ready State!
(No Measure)
Announcements
🎄🎄NEW: Ugly Christmas Sweaters are now here for a limited time:
👉 http://bit.ly/ShopM2swag
CFM2 – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
:30 Bootstrappers
:30 BW Good Mornings
:30 Scap Push-Ups
:30 Row
Into…
EMOM x 6 MINUTES
MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)
MIN 2 – :50 Row (EZ → Mod → Hard)
Strength
Deadlift (1×4 / 1×4 / 1×4+)
DEADLIFT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – :45 Max “Deadstop” Sumo Deadlifts (185/135)|(135/95)
MIN 2 – :45 Max Sit-Ups
MIN 3 – :45 Max Cal Row
(Score is Reps)
Announcements
🎄🎄NEW: Ugly Christmas Sweaters are now here for a limited time:
👉 http://bit.ly/ShopM2swag
CFM2 – CrossFit
Warm-up
Warm-up (No Measure)
100m Run
Into…
3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead
Into…
100m Plate Run
*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.
Following the warm-up, go into your teaching of the movements today.
Strength
Shoulder Press (1×4 / 1×4 / 1×4+)
STRICT PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Push Press (135/95)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*
*Hold the plate any way during the run.
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle
(No Measure)
Announcements
🎄🎄NEW: Ugly Christmas Sweaters are now here for a limited time:
👉 http://bit.ly/ShopM2swag
CFM2 – M2-45
Warm-up
Warm-up (No Measure)
1 ROUND*
:30 Single Unders
:30 Alt. DB Deadlifts
:30 Fast Wrist Single Unders
:30 Alt. DB Hang High Pull
:30 Penguin Taps
:15/:15 Single DB Push Press
:30 Single Single Double Under or Double Unders
:30 Alt. DB Hang Snatch
*No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving.
Strength
Workout
Deadlift (4×5)
ON A 15:00 RUNNING CLOCK…
4×5
Deadlift*
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
8 Deadlifts (185/135)|(135/95)
12 Alt. DB Hang Snatch (50/35)|(35/20)
24 Double Unders
-Rest 1:00 b/t Sets-
AMRAP x 7 MINUTES
8 Deadlifts
12 Alt. DB Hang Snatch
24 Double Unders
(Score is Rounds + Reps)
Announcements
🎄🎄NEW: Ugly Christmas Sweaters are now here for a limited time:
👉 http://bit.ly/ShopM2swag
CFM2 – M2 At Home
Daily-5 Warm-Up
Warm-up (No Measure)
2:00 Cardio Choice
into…
EMOM x 3 MINUTES
10 High Knees
10 Single DB Strict Press
10 Single DB Bent Over Rows
(No Measure)
Push x Pull Strength
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – :45 DB Pullovers
MIN 2 – :45 Close Grip Floor Press
MIN 3 – :45 Plank
(Score is Weight)
Push x Pull Workout
Metcon (AMRAP – Rounds and Reps)
5 SETS
AMRAP x 3 MINUTES
1 DB Thruster
2 DB Push Press
3 DB Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
NCMOBILITY
Warm-up (No Measure)
Check out today’s NCMOBILITY from The Ready State!
Announcements
🎄🎄NEW: Ugly Christmas Sweaters are now here for a limited time:
👉 http://bit.ly/ShopM2swag
CFM2 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups
Into…
1 ROUND
5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings
Strength
Back Squat (1×4 / 1×4 / 1×4+)
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
(Score is Weight)
Workout
Metcon (Time)
2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up
-Rest 1:00 b/t Sets-
(Score is Time)
