Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3:00 Warm up

2 sets

Banded lateral walks down and back

10 Wall squats

Pigeon stretch :20-:40 each side

10 Scap Pull ups

10 Scap Push ups

GROWTH & DEVELOPMENT

Back Squat

Every 3 minutes x 4 Sets

6 – Reps @ 75%

4- Reps @ 80%

4- Reps @ 80%

4- Reps @ 85%

Big Dawg Ten (AMRAP – Rounds and Reps)

Complete as many rounds and reps in 10 minutes, of:


10 Rowing Calories


10 Kettlebell Swings, 53/35 lbs


10 Burpees

Cool Down

Growth and Development

5:00 Cool down Bike

PERFORMANCE

Clean Complex (Every 2:00 x 12:00 )

Building to a heavy complex for the day of the following:

Squat clean + Hang squat clean + Front Squat + Split Jerk

Metcon (Time)

Rx+

10,9,8,7,6,5,4,3,2,1

Strict HSPU

Strict Pull up

Metcon (Time)

For time:

10,9,8,7,6,5,4,3,2,1

Kipping HSPU

Strict Pull up
L1: 10-1

Strict Press 95/65

Strict pull ups or Banded Strict ( don’t make it too easy! )

It’s ok if this isn’t unbroken IT SHOULDNT BE, rather see strength gains and work for it than change the entire thing and make it too easy!!! Challenge yourself here