Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Prep- 10 -20 wall squat :20 pigeon each side Banded lat walks 10 each way GROWTH & DEVELOPMENT Front squat 4 sets- 3 Reps heavy each sets Immediately into Back squat off Front Squat # 3 sets of 5 Reps @ 80,85,90%...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 Rounds teams of 2: 400m row 30 OHS 95/65 / Thruster Into 42-30-18 Burpee box jump DB Hang squat clean (2 DB) Into 60 Clean and jerk 135/95Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Clean complex Clean pull + hang clean + split jerk Every :90 x 6 sets Building ** remember our previous weeks pause to pull. This is for many our first time putting the clean together with the jerk! Welcome to weightlifting...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike (performance) 3:00 Row (Growth) Prep- Set up for Workout and perform- 2x Empty bar front squat x 10 SHSPU x 5-10 (20 plank shoulder taps) Box jump x 5-10 Pull-up/Chest to bar/BMU 3-8 ( 6-12 DB alt snatches) GROWTH & DEVELOPMENT Metcon...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio, Foam roll Metcon (3 Rounds for calories) 3 Sets 3:00 of work 2:00 Rest 500m row + in remaining time AMRAP Assault bike cals Metcon (4 Rounds for reps) 3 Sets 3:00 on 2:00 off 20 Burpee box jump iver 24/20 +in remaining...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Prep- 15 Wall squat/ air squat (depending on mobility) :20 pigeon each side 5-10 Empty barbell good morning 10 Empty barbell RDL 2x GROWTH & DEVELOPMENT Back Squat In 15:00 establish a Heavy single for the day! Metcon (Time) 5 Rounds...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 3 : 7:00 on the clock 70 Calorie Row + MAX Clean and jerk 135/95 ** set of partners can work on clean and jerks while one is rowing -3 minute rest- 6:00 on the clock 100 Wall ball + MAX Power Snatch 115/75...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Clean complex Every :90 seconds x 6 set From the deck- clean pause @ knee x 3 seconds + Pull from pause + 2 Hang clean Building Metcon (Time) 5 sets of the following: 16 Wall Ball / Goblet squat 12...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- 2-3 sets 10 jump squat 5 medball squat clean 10 step up :30 jump rope GROWTH & DEVELOPMENT Metcon (2 Rounds for reps) 2 Sets of the following: 6:00 on the clock- 24 Calorie Bike 400m run In remaining time MAX...Read More
