Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT Metcon (Weight) Deadlift Emom x 12 3 reps (clean grip) Moderate weight not max out but build no more than 80% Metcon (Time) Amrap 16 16 Alt DB snatch 12 Cal ski 10 Box jump PERFORMANCE Split jerk Emom 12:00 X 1 rep @85% Metcon...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: 40 Pull up 40 Push up 40 Sit up 40 Air squat Into 800m run (400 each relay style) 42 KBS ( 21 each relay style ) 24 pull up (12 each relay style ) Into 30 Thrusters 95/65 Into 800m run (400 each...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5 minutes foam roll and mobility ** Groups separate for Jerk warm up/ Snatch warm up Jerk with coach Snatch cycle through snatch drills GROWTH & DEVELOPMENT Split Jerk EMOM 15 1 Rep @ 75% of 1RM with 3 second pause in dip **...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio into 3 sets 10 air squat 10 KB Swing 10 alt. Lunges 10 hollow rock GROWTH & DEVELOPMENT Metcon (5 Rounds for time) Repeats: 20 Air squat 15 Push up 20 KB Swing 15 Assault bike 20 Sit up + Rest...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes 3-5 minutes mobility clients choice into Barbell warm up (performance) GROWTH & DEVELOPMENT Strength & Accessory DB Bent over row 10 reps each side Ring row ( feet elevated if possible) 8-10 reps DB Bench press ( flat bench )...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Scap pull up x 5 Wall squats x 10 Wall walk x 1 Indian push up x 5 Pigeon stretch x :30 each side -1:00 X 2 sets resting as needed warm up pace GROWTH & DEVELOPMENT and PERFORMANCE A. :...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes + 2 sets 5 big inhale/exhale in position xPec Fly Stretch w/ light weight in each hand (laying with back on bench weights in both hands .. think about snatch position while doing this opener) 10-15 Banded face pulls 5...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 4 (Games inspired fun) For time- 20 bar facing burpee – 2 athletes synchronized 200m run – 2 athletes synchronized Switch movements – repeat 3 more times ** 30 clean and jerk – split between 2 athletes 30 snatches – split between 2 athletes...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Split jerk EMOM 15:00 @ 70% w/ 3 Seconds pause in dip before explosive rep! x 1 rep every minute AGAIN this is 70% a manageable weight, not struggling at all for this or a grind Metcon (Time) For time: 1000m...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into AMRAP easy pace x 5 10 DB S2OH x Dual light weight 10 DB Alternating Single arm Snatches 5 burpee 10 Air squat 20 seconds bike hard pace GROWTH & DEVELOPMENT Metcon (6 Rounds for time) Repeats: 8 Front squat 95/65...Read More
