CrossFit

Announcements

BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly.
DRY NEEDLING with Jamie This Wednesday PM 8/18
Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Prep- Coach Dynamic Warm up

GROWTH & DEVELOPMENT

Rear elevated split squats

6 each leg x 5 sets

DB in each hand into

45 second plank hold ( weight on back optional) x 5 sets

Close Grip Bench Press

5RM

– 10% and 1 set of 5 after that

resting as needed between sets

Cool Down

Assault bike

5-8:00 ** good pace

PERFORMANCE

Clean Deadlift + Low hang clean and jerk

10 Sets @ 70% across

resting no more than 1:00-:90 seconds between sets

Back Squat

10 RM into

then

-5% and hit 10 reps

-10% and hit 10 reps