23
Oct
CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 Sets-
1:00 any cardio equipment
10 Elevated Lunges 5/5
Elevated pigeon stretch :20 seconds each side
:20 second hold in bottom of Squat w/ KB
GROWTH & DEVELOPMENT
Back Squat
Building up to a heavy 8
no more than 3-5 sets
+
Drop sets
3 x 8 @ 85%
resting 2-3 minutes between
Metcon (No Measure)
3 Rounds
Every :90 seconds x 4 Stations
Station1- 40 Single under + 10 Deadlift 135/95
Station2- 250/200m Ski erg
Station3- 10 Burpee box jump over 24/20
Station4- 20 KBswing + 8/8 Single arm KB press
If you finish before :90 seconds is up rest remaining time
PERFORMANCE
Back Squat
Building up to a heavy 8 no more than 3-5 sets
+
Drop sets
3 x 8 @ 85%
resting 2-3 minutes between
Metcon (Time)
10 Rounds for time:
4 Thruster 95/65
6 Toe to bar
8 Lateral Burpee