Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 bike

5-10 sots press

20 banded pull apart

:20 dead bugs

GROWTH & DEVELOPMENT

Back squat

Every 2:00 x 10:00

5 sets x 3 reps

80- 85% of 1RM

Metcon (Time)

2 Rounds

20 Assault cals

25 Deadlift 115/75 … 95/65

15 S2OH

25 Box jump/ Step up

15 Bar facing burpee

20 Row cals

PERFORMANCE

Snatch Balance/OHS

Every minute on the minute

5:00

1 Snatch balance + 1 OHS

Build up from

75% of snatch

1: Metcon (Time)

2x

50ft DB OH walking lunge 50/35 x 1

20 GHD sit up/ 30 sit up

10 OHS 96/65

1:00 rest

Rx+

2x

50ft HS walk

20 GHD sit up

10 OHS 115/75

1:00 rest

2: Metcon (AMRAP – Reps)

AMRAP 14:00

Buy in 40 T2B

In remaining time:

Amrap

7 Wall ball

5 Strict HSPU

3 Cluster 155/105

Scaled

Buy in:

10 Toe to bar

10 Burpee

10 Toe to bar

10 Burpee

In remaining time:

Amrap

7 Wallball

7 DB Strict press ** tough

3 Cluster 135/95