Great Woods Fitness & Performance – CrossFit Warm up 1:00 bike 1:00 ski Run 200 X 3 Metcon (Calories) Emom 40:00 0-1:00 Max calorie Row 1:00-3:00 200m Run 3:00-4:00 AMRAP 5 Wallball + 5 Toe to bar ( stop with 10 seconds to get on that rower) score is MAX calories over 10 setsScaled –...Read More
Great Woods Fitness & Performance – HIIT Warm Up 10:00 AMRAP 10 Plate Ground-to-Overhead 10 Alternating Reverse Lunges 10 Plank Shoulder Taps 10 Sit-Ups 100m Easy Run Sub: 8/6 Bike Calories HIIT – 6/23 (Checkmark) 3 Rounds – :40 work / :20 rest at each station Rest 1:00 between rounds Station 1: DB Deadlift +...Read More
Great Woods Fitness & Performance – CrossFit Warm up 3:00 Cardio Banded shoulder stretch Free stretch Squat Snatch (Every :90 6 sets of 2 reps @ 80% ) GROWTH & DEVELOPMENT Snatch Pull (Every :90 6 Sets of 3 ** goal is working on perfect set up from floor hitting positions ) Metcon (5 Rounds...Read More
Great Woods Fitness & Performance – CrossFit SATURDAY SANDSTORM (Time) Buy In: 0:00-6:00 Max sandbag over box (40”) Partners alternate reps – Rest 3:00 – 9:00-30:00 –AMRAP 21 16 box get overs (40”) 8 power Snatches (135/95) (115/75) (95/65) 20 GHD Sit ups (30 Ab Mat sit ups) 20 calorie bike or ski -Rest 2:00-...Read More
Great Woods Fitness & Performance – CrossFit Warm Up 3:00 Cardio Banded shoulder stretch Into 2x Barbell press x 10 20 lateral hops over barbell Inch worm 3-5 Barbell front squat x 10 Split Jerk (Every 2:00 1.1 singles with a rerack or doubles without rerack @ 75% Beginners shoot for rerack so they are...Read More
Great Woods Fitness & Performance – CrossFit Warm up Cardio into Free stretch Metcon (6 Rounds for time ↓ shorter is better) Every 5:00 10 chest to bar 10 burpee 25 double under 2 rope climb X 30:00 Growth (6 Rounds for time ↓ shorter is better) Every 5:00 10 Calorie row 50 single unders...Read More
Great Woods Fitness & Performance – HYROX Training Warm up 2 Rounds Easy: 200m easy jog or 1:00 machine 10 air squats 10 walking lunges 10 glute bridges 10 scap push-ups 10 sit-ups 10 light kettlebell deadlifts or good mornings :20 high plank Welcome to Hyrox (Time) 4 Rounds For Time 200m run 15 wall...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch 2x Burpee to rig tap x 5 Air squat x 10 100m run Wall walk x 1 Front Squat (Every 2 minutes x 10:00 5×5 @ 72- 75% ) Strength (3 Rounds for weight) DB walking lunges 10/10 moderate weight...Read More
Great Woods Fitness & Performance – CrossFit Warm Up 400m run -rest 2:00 200m Run into couch stretch + 2x 1 min bike 5 Burpee 10 Barbell front squat 1 wall walk Metcon Score Rounds and Reps 35:00 Partner style WOD 20 Cal bike 10 Burpee pull-ups 400m Run 20 Front squat 95/65 10 Wall...Read More
Great Woods Fitness & Performance – HIIT Warm Up 3 Rounds :30 Jumping Jacks :30 No Push-Up Inchworms :30 Air Squats :30 Plank Shoulder Taps :30 Sit-Ups :30 Slam Balls :30 Rest Workout Every 2:00 x 4 10 Rainbow Slam Balls 12 Alternating V-Ups 9 Wall Balls Max Plank Hold in remaining time 2:00 Rest...Read More
