Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2x

10 calorie any machine

10 air squat

10 hollow rock

10 inchworm

10 pvc pass thru + ohs

Empty bar for performance after workouts are discussed:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Power Snatch

Full Snatch

Squat Snatch (0-8:00 prep and build to 80%

@ 8:00 every 2:00 x 6 sets
3 squat snatch
Singles @ 80-90% )

Growth strength (Checkmark)

Every 3:00 x 9:00

Landmine thruster 8/8

Into

Half kneeling KB bottoms up strict press 10/0

all controlled reps

@10:00 every 2:00 row repeats

250m every 2:00 x 5 sets

Performance (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Lateral burpee

5 Toe to bar

3 squat clean @80% of athletes 1RM

Growth (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Lateral burpee

1 Wall walk

3 Squat clean 80% of athletes max