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
Hinshaw Runners Warm Up (No Measure)
High knee karaoke
Hurdle step over
High knee grab
Pigeon High knee foot grab
Lunge stretch up arms
Lunge Torso twist
High toe touch opposite arm/leg
High knee then lean torso
Butt kick then lean and go
Straight leg drill
Lateral slide
Shuffle jumping jack
Seated elbow drive
Standing elbow drive -down and back 90deg
Heel walk/toe walk/blade walk/inside foot
Chop step running
4 Shuttles to 24’ and back
Fast Way To 8k (Distance)
Accumulate 8k meters
Run 200m
Row 500m
Echo Bike 200m
Ski 200m
Mix and match these any way you wish, just avoidspending any more time than indicated on each piece. This should be performed at a 4-5 RPE pace, you should be able to talk during this with low difficulty. This is endurance and recovery we all need.
BBJ (AMRAP – Rounds)
2Rds
20 Barbell Curl
20 Hip Banded RDL (empty barbell)
20 Skull Crushers
20 Seated Calf Raise (use barbell across legs seated on a bench, and a plate to raise your tootsies)
20 Triceps banded push downs
10 Chin Ups
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