Great Woods Fitness & Performance – CrossFit Clean Complex (Strength – Clean Complex (Every 2:30 x 6 sets) Build across sets (moderate → heavy but clean movement quality) 1 Hang Power Clean 1 Front Squat 1 Clean Pull 1 Squat Clean Every 1:30 x 7 sets ) Metcon (5 Rounds for time) 5 Sets 5...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Rounds 200m jog 10 air squat 10 jumping jacks 10 banded pull apart Dead hand 10 scap pull up Murph prep (Time) Every 6:00 x 30:00 400m Run 8 Pull up 16 push up 24 air squat @ 35:00 For time 6-4-2 Wall...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Stretch Partner WOD (Checkmark) 10:00 Intervals with partner- 200m Runs repeat continuously (goal is 5 each in the 10 minutes) ( tag your partner in only one working at a time) 1:00 rest 10:00 Build with partner- 250m rows repeat continuously (goal is...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (4 Rounds for weight) trength Superset – Single Leg Strength A1: Rear Foot Elevated Split Squat 4 x 8 each leg (heavy) superset with A2: DB Romanian Deadlift 4 x 12 controlled tempo 2 seconds down each rep (don’t go crazy heavy- stay...Read More
Great Woods Fitness & Performance – CrossFit Clean Complex (Every 1:30 x 6 sets: 1 Power Clean 1 Hang Squat Clean 1 Split Jerk Build across sets. Focus = positioning + receiving strength) Metcon (Time) 5 ROUNDS FOR TIME 10 Squat Cleans (135/95) 12 Burpees Over Bar 14 HSPU (off box/ DB Z press) 200m...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio pec stretch Into 100m jog 10 wall squat 10 wall angels Dead hang Scap pull ups 6-8 Superman X1-2 MURPH PREP (Time) Every 5:00 x 25:00 300 Run 6 Pull up 12 Push up 18 Air squat @ 30:00- 40:00 21-15-9 Thruster...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into PVC pass through x 10 PVC stripper stretch x :20 per hand over top Hollow rocks x 10 Hollow hold x :10 Child pose x 1:00 2X Strict press (Build to a heavy double in 6:00 + 4 x 2 reps @...Read More
Great Woods Fitness & Performance – CrossFit Partner WOD (Time) I go you go 10 ROUNDS 5 Thruster 95/65 5 Chest to bar 10 ROUNDS 5 Power clean 5 Toe to bar 10 ROUNDS 5 Power snatch 5 Lateral burpee CASH OUT- 1 mile run split up anyway or 2k Row CAP 35:00Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m jog / 3:00 Cardio Couch stretch Foam roll mobility Super sets (4 Rounds for weight) Superset x 4 rounds: A1. Barbell Bent Over Rows 8 reps (heavy) A2. DB Bench Press 12 reps controlled tempo -Rest 90 sec Metcon (Time) 7 Rounds For...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m jog / 3:00 Cardio Couch stretch Foam roll mobility Super sets (4 Rounds for weight) Superset x 4 rounds: A1. Barbell Bent Over Rows 8 reps (heavy) A2. DB Bench Press 12 reps controlled tempo -Rest 90 sec Metcon (Time) 7 Rounds For...Read More
