Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

Performance Prep-

2-3x

5 Strict DB Press into 5 DB Push press x each arm

10 Scap pull ups

20 seconds Hold at top of ring dip ( L sit if possible )

10 Ring row

30 seconds wall facing HS hold ( or Free standing Practice/ Walk practice )

Growth Prep-

20 Banded Good morning

10 Baby makers

:30-1:00 hamstring banded stretch each side

15-20 Empty Bar RDL into 10 Bent over row

x 1 set through

GROWTH & DEVELOPMENT

Deadlift (Every :90 seconds x 6 sets )

Waves x 6

3,2,1

2,1,1

Build up to that heavy single

KEEP working on good reps!

Metcon (3 Rounds for time)

3 Sets of the following:

16 DB Man Makers

14 Calorie Ski erg

8 Burpee over DB ( facing )

4 Heavy squat cleans of your % MAX lift

70,75,80%

resting 2 minutes between sets

PERFORMANCE

Press + OHS + Snatch Balance (Every :90 seconds, for 6 sets )

1 Press ( any way behind the neck)

1 OHS

2 Snatch Balance

AHAP! Building every :90 seconds

x 6 sets

Metcon (3 Rounds for time)

3 Sets of the following:

16 Calorie Row

14 Alternating Pistol

8 Box jump over

4 Squat snatch @ 70%, 75%, 80% of your snatch

resting 2 minutes between sets

Each set go up in percentages 🙂 Have fun with this one!
Stay true to your % numbers! Obviously if you’re lifting less lighten the load. Don’t lighten the load if you think it’s hard though! It is supposed to be hard 🙂