Announcements
Welcome to the commitment to excellence C2X program! I am grateful to be here, and excited to offer C2X exclusive programming. At times you’ll walk out of the gym and think “wow, thats all?” and other days “I think Joe has lost his mind” and it’s beautiful because both things can be true. Those tough days are needed, as well as thelower volume days. Health and fitness are one and the same. We want you to be as fit and healthy as possible, while also being able to enjoy your every day life, and using that body outside of the gym as well. Functionally strong, and fit folks is what this program is about. Trust your coaches, we’re here to guide, and help any way we can. If you should need additional help, or programming, just reach out. Here to be of service.
This program is VERY potent fitness. Trust the RPE recommendations and pay attention to those stimulus recommendations.These also aren’t beyond necessary modifications for the individual. This program will follow the standard universal rest day of the average gym goer. You will see monostructuralslow and low days mixed with some Body By Joe bodybuilding stuff to enhance performance, and aid in recovery.
This message could go on and on. Pay attention to your fundamentals, listen to your body, think longevity,think of every day astraining as a practice, anopportunity to improve, and this program will unlock a lot of hidden potential. Looking forward to watching you guys all crush it. Let’s set some goals!
My best
-Coach Joe
C2X CrossFit – Commitment To Excellence C2X
Barbell Warm Up (No Measure)
3Rds for perfection
3Reps each (Start With PVC Pipe if needed)
DL
Hang Power Clean
FSQ
P
PP
PJ
BSQ
BTN PP SN Grip
Overhead squat
begin with a 2:00 row or jog
Back Squat (10×2 OTM )
work up or linear from about 80% of 2RM
Metcon (Time)
21-15-9
PSN 115/75
(between rep rounds)
Hand Walk 50′
It’s a hand walk! No worries, we can scale. Use this time to practice, and/or we will provide you with some modificationsto make it fun and improve your hand walking.
RPE 8
Intended stimulus 6-10min
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