Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio warm up

Into 1 time through

Banded pulls apart x 20-30 reps

Banded Hamstring stretch x :30 seconds to 1:00 each side

Lateral Banded walks x 10 each way

Leg Swings x 10 each direction

GROWTH & DEVELOPMENT

Power Clean (Every 2:00 x 12:00 (6 sets)
85% of 1RM
1.1 singles )

PERFORMANCE

Power Clean (Every 2:00 x 12:00 (6 sets)
65% x 3 reps 1.1.1
70% x 3 reps 1.1.1
75% x 3 reps 1.1.1
80% x 2 reps 1.1
80% x 2 reps 1.1
80% x 2 reps 1.1 )

6 Week Challenge STRENGTH (Weight)

Every 2:00

First 3 sets

16 Gorilla rows ( alternating 8 each side )

Directly into

Every 2:00

Second 3 sets

12 DB upright row

+

8-10 DB standing Arnold press

this is every 2:00 for 12:00 (6 sets)

()

()

“Kane” (AMRAP – Rounds and Reps)

15:00 AMRAP

15 Goblet squat

10 Sit up

5 Plank walk out into push up

every 3:00 stop and perform 3 BURPEE BOX JUMP

Rx+

15 Wallball

10 V-ups or Medball sit up

3 Wall walk
Thank Kane. He created this workout about 5 years ago 🙂